Plantar Fasciitis and Its Treatment  

Plantar Fasciitis is an inflammation of the thick tissue that runs along the bottom of the foot. This tissue connects the heel bone to the toes, which creates the arch of the foot. Plantar Fasciitis causes dull to sharp pain under the heel and in some cases, can cause the heel to swell.  

Plantar Fasciitis is one of the most common causes of heel pain, however, it isn’t caused by an individual factor. Factors including having ‘flat feet’ can increase your likelihood of Plantar Fasciitis and tight calf muscles due to incorrect footwear. People who suddenly increase their physical activity levels are also at risk due to the sudden impact on the foot.  

According to the National Library of Medicine, Plantar Fasciitis was seen by general practitioners approximately one in every 500 encounters. While it may not be a commonly known injury, it significantly impacts many in our community and their ability to move freely. In light of this, here are five treatment methods for Plantar Fasciitis. 

  1. Physiotherapy.  

Physiotherapy is an effective treatment of Plantar Fasciitis through specific stretching exercises to promote movement and flexibility. At Progressive Sports and Spinal Physiotherapy, our Physiotherapists can treat Plantar Fasciitis through strengthening exercises and gentle hands-on massage to reduce pain and improve movement in the area. 

  1. Wearing Orthotics and Supportive Runners. 

Orthotic inserts in your shoes or purchasing supportive runners can make a stark difference to those who suffer from Plantar Fasciitis. Having the correct support for your foot can reduce pain and discomfort, while ensuring further damage isn’t caused. Our team can work with you to help you choose the best footwear option for you and your gait.  

  1. Apply Ice After Activity. 

Applying ice for 10 minutes after physical activity can help to reduce inflammation and discomfort in the foot, more specifically, the heel.  

  1. Allowing Adequate Recovery Time Between Activities.  

Allowing your muscles to rest and recover between physical activities will allow the Plantar Fasciitis time to adjust to the increased movement in the area. Allowing recovery time will not only improve your muscles, but also improve short-term pain.  

  1. Avoid Activities That Cause Pain.  

Lastly, while it seems straightforward, if you are experiencing pain in this area while exercising, stop. At Progressive Physiotherapy, our team is here to help you get back to doing everything you enjoy, pain-free. If you have Plantar Fasciitis or are experiencing consistent pain in your heel, book an appointment today with one of our highly educated and friendly Physiotherapists. Start your journey to a pain-free life today. 

Elin, is an alumni of St. Edward’s University and holder of a Bachelor’s degree in Kinesiology, furthered her academic journey by attaining a Doctor of Physiotherapy from Macquarie University in 2022.

Her passion for sports, particularly football (soccer), is evident in both her academic pursuits and personal endeavors. Specialising in the comprehensive well-being of athletes, Elin focuses on restoring them to peak performance while actively preventing future injuries.

Elin’s professional expertise is centered on musculoskeletal rehabilitation, with a specific emphasis on addressing and preventing knee injuries. Her approach integrates expert treatment with a commitment to educating and empowering patients, fostering their active involvement in enhancing their health and overall quality of life.

As an active participant in NPL football with SD Raiders, Elin brings firsthand experience and a profound understanding of the sport’s demands. Beyond the field, she extends her influence by contributing sports coverage over the weekends.

Christopher (Chris) Han graduated from the University of Sydney with a Bachelor’s Degree in Occupational Therapy, and then completed the Doctor of Physiotherapy program at Macquarie University in 2018. Chris is currently undertaking his PhD at the University of Sydney and Institute for Musculoskeletal Health in the field of low back pain and is due to complete this in early 2024. 

Chris is currently an assistant Physiotherapist for the NRL Referees. Chris has previous experience as the head Physiotherapist at Panthers Premier League Netball and a number of elite sporting athletes in the private setting.

Through Chris’ experiences, he has a particular interest in all areas of the body and musculoskeletal physiotherapy, sports, vestibular rehabilitation, and Men’s Health (pre and post prostate surgery).

Suzanne graduated from Western Sydney University with a Bachelor of Health Science (Sports and Exercise Science) in 2015. She then went on to continue her studies at Macquarie University graduating from the Doctor of Physiotherapy post-graduate degree in June 2019.

Since graduating, Suzanne has worked in the local Penrith area in both private practice and Sports Physiotherapy. Suzanne has worked with sporting teams including Penrith District Netball Association, Mt Druitt Rangers (NPL), Penrith Valley Figure Skating Club, and local dance and cheer schools. 

Suzanne has a particular interest in working with artistic athletes including cheerleaders and dancers. She has a professional background in both cheer and dance and has previously worked as both a cheer coach and dance teacher. Suzanne’s previous experiences are an invaluable resource to her as a physiotherapist, as she has a thorough understanding of the level of physical fitness and skill acquisition that these athletes must have in order to be successful on stage and in competition.

Suzanne’s other areas of clinical interest reside in lower limb musculoskeletal injuries, spinal pathologies and women’s health.

Nathanial graduated as a physiotherapist in 2012 which saw him work in private practice and hospital settings gaining experience in all areas of physiotherapy including hand therapy, splinting/casting, pre/post-operative care, Men’s Health and general musculoskeletal, occupational and sports physiotherapy. Since then he has gone on to complete further studies in physiotherapy enabling him to be the only dual titled Musculoskeletal, Sports and Exercise Physiotherapist in Penrith.

Nathanial has a strong background in sports physiotherapy achieving accreditation with NSWIS as a service provider and working with many elite sports teams.

Nathanial has a particular interest in working with elite athletes, complex cases and in particular assessment and management of knee, hip and shoulder pain.

Andrea graduated from the Australian Catholic University completing her Bachelor of Exercise and Sports Science in 2018 and Master’s of Clinical Exercise Physiology in 2020. After graduating she attained accreditation with ESSA as an Exercise Physiologist.

During her studies she gained clinical experience in both hospital and private practice settings, in cardiac rehabilitation, neurological conditions, cancer and chronic musculoskeletal injuries.

Since working at Progressive, Andrea has a specialist interest in treating musculoskeletal injuries, helping people in the mid-late stage of rehab to get them to return to sport or work. As well as helping people manage chronic conditions such as arthritis, osteoporosis and diabetes.