Plantar Fasciitis – Is It Affecting You?

The Plantar Facia is a strong piece of soft tissue under the base of your foot that connects your heel to your toes.

It is fairly thick and forms the arch of your foot. As with most “itis” endings, Plantar Fasciitis is essentially the inflammation of the Plantar Facia.

How is it caused?

Plantar Fasciitis can be caused through overuse, being on your feet too often or not allowing enough cushioning between your feet and the ground. People who play sports that put pressure on the heel, pregnant women, individuals that are overweight or those who do not wear shoes with enough “under-heel” support, may also experience Plantar Fasciitis.

What are the symptoms I should look out for?

The most common symptom reported is pain in the heel. This could be either sharp or dull aching, that tends to be a lot worse in the morning or after being on your feet all day. Some less common symptoms may include your feet feeling tough/inflexible and hearing a cracking noise when first walking in the morning.

How can I treat it?

If you are feeling pain or discomfort in your feet, the first stop is your GP. They will order scans such as an x-ray or ultrasound to further investigate the source of your pain. Once decided, your next stop is your physiotherapist. They will support you through the process of allowing the inflammation to lessen, as well as preventing it using rest, stretching, anti-inflammatory medication and ice based on your individual needs.

How can I prevent it?

Take care of your feet!

  • If you spend lots of time on your feet, ensure you have supportive footwear that cushions your body enough for your needs and activities.
  • Some physiotherapists recommend having two pairs of joggers to minimise them wearing out too quickly.
  • Ensuring you have enough rest is crucial. Give your feet the chance to heal with frequent stretching and time off
  • Take a preventative approach, contact your physiotherapist for stretching strategies to stop it in its tracks.

Trust Progressive Sports and Spinal Physiotherapy to work with you, and for you, to get you back on your feet when it counts the most. We take a holistic approach, and work alongside you every step of the way to make it as hassle-free as possible! Contact the practice today on (02) 4721 7798, email us at or book your next online appointment, here.


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.