You don’t need to be a marathon runner to end up with heel pain. For many Aussies, just standing at work or walking the dog can lead to a stabbing ache under the foot.
The common culprit? Plantar fasciitis.
The good news is that once you know what’s causing the pain and what might be putting you at risk, you can take steps to fix it, starting with the right footwear.
Here’s what the experts at Forbes Footwear want you to know.
Let’s Talk Plantar Fasciitis
Let’s start with the basics. Your plantar fascia is a strong band of tissue that stretches along the bottom of your foot, connecting your heel bone to your toes.
It acts like a shock absorber and helps support the arch of your foot when you walk.
When this band becomes overstretched or irritated, it can develop small tears and inflammation. That’s what we call plantar fasciitis.
The result? Heel pain that’s often sharpest when you take your first steps in the morning or after sitting for a while.
It might sound minor, but left untreated, plantar fasciitis can linger for months, or longer.
Common Causes of Plantar Fasciitis
So, what triggers this heel pain in the first place? While every foot is different, most cases of plantar fasciitis can be traced back to overuse, poor footwear or biomechanical issues.
Here are some of the most common culprits:
- Improper Footwear – Shoes that lack cushioning or arch support are a major red flag. Thin soles, flat insoles, and no shock absorption all spell trouble for your plantar fascia.
- Standing for Long Periods – If your job keeps you on your feet (think nurses, retail workers, tradies), your heels are under constant pressure.
- Sudden Increases in Activity – Picking up a new walking or jogging routine too quickly can overload the fascia before it’s had time to adapt.
- Worn-out Runners – Those comfy old sneakers you’ve had for years? They may no longer support your foot properly, especially if the soles are uneven or compressed.
- Hard Surfaces – Spending your day on concrete floors puts more strain on your feet than softer, more forgiving surfaces.
Who’s Most at Risk?
While plantar fasciitis can affect anyone, some people are more likely to develop it based on how they walk, stand or move. Age and lifestyle play a role too.
You might be at higher risk if:
- You’re Over 40 – Most cases show up between ages 40 and 60, when our body’s natural cushioning starts to thin out.
- You Have High Arches or Flat Feet – Both extremes can throw off your foot’s natural alignment and put extra stress on the fascia.
- You’re Carrying Extra Weight – The more pressure you place on your feet, the more strain on the fascia. Even a few extra kilos can make a difference.
- You’re a Runner or Walker – Regular pounding of the pavement, especially without proper footwear, increases your chances.
- You Have Tight Calf Muscles or Achilles Tendons – These limit ankle movement, making the fascia work harder with every step.
In short, plantar fasciitis isn’t just for athletes. It’s common among everyday Australians who simply spend a lot of time upright.
The Footwear Connection
Here’s where Forbes Footwear comes in. Because while stretches and rest can help, the number one fix for plantar fasciitis is usually found in your shoes.
Supportive, shock-absorbing footwear can do wonders for easing heel pain. Look for features like:
- Contoured Arch Support – Helps distribute pressure more evenly across your foot.
- Cushioned Heel Cups – These reduce impact directly under the sore spot.
- Orthotic-Friendly Design – Many of our shoes include removable innersoles, so you can add your own custom orthotics or arch supported inserts.
- Wide Fit Options – A supportive, but not tight, fit helps your foot sit properly in the shoe and minimises strain.
At Forbes Footwear, we stock brands like Birkenstock, Klouds, and Rockport that are made with foot health in mind; perfect for people managing heel pain.
When to Get Help
If your heel pain isn’t improving after a few weeks of supportive footwear and home care (like ice and gentle stretching), it might be time to talk to a podiatrist. They can confirm whether plantar fasciitis is the issue and recommend tailored treatments.
You don’t have to wait until the pain becomes severe. The earlier you address it, the faster you can get back on your feet comfortably.
Step Toward Comfort with Forbes Footwear
If heel pain has been slowing you down, don’t put off finding a solution. With over 80 years of fitting expertise, the team at Forbes Footwear can help you find shoes that support your foot shape, stride and lifestyle. Visit us in Hornsby or browse our range of orthotic-friendly styles online. Your feet will thank you.