You don’t have to be a runner or a tradie to end up with serious heel pain.
For lots of Aussies, the symptoms of plantar fasciitis creep in quietly, starting with a niggle in the arch or a burning heel at the end of the day.
Before long, getting through the workweek feels like a battle between you and your own feet.
If that rings true, keep reading. We’ll walk you through the signs, what causes them and how the right shoes can help you feel human again.
What is Plantar Fasciitis?
Plantar fasciitis is a common condition that causes inflammation of the plantar fascia — the thick band of tissue that runs along the bottom of your foot, connecting your heel bone to your toes.
When it’s under stress, it can tear slightly, leading to pain and stiffness around the heel and arch.
The result is heel pain that often hits hardest first thing in the morning or after resting.
It’s one of the most common culprits behind ongoing foot discomfort in adults, especially those who spend hours walking or standing.
How Does It Develop?
The plantar fascia acts like a shock absorber, supporting the arch of your foot. If it’s overstretched or overused (from running; standing on hard surfaces; or walking in unsupportive shoes) tiny tears can form. Over time, these micro-tears can trigger inflammation and pain.
|
Risk Factor |
Why It Matters |
|
Age 40–60 |
The fascia naturally weakens with age, increasing vulnerability. |
|
High-impact activity |
Running, dancing and certain sports can stress the fascia. |
|
Foot mechanics |
Flat feet, high arches or poor walking posture alter pressure on the heel. |
|
Weight |
Extra body weight adds load to the plantar fascia with each step. |
|
Jobs on your feet |
Long shifts on hard floors without supportive shoes can take a toll. |
These factors don’t guarantee you’ll develop plantar fasciitis, but they do increase your risk.
Recognising the Symptoms
The symptoms of plantar fasciitis usually build up gradually and don’t always present the same way for everyone. But there are several key signs to look out for:
-
Heel pain (dull or stabbing):
The most common complaint. You might feel a sharp jab in your heel or a deep ache that settles in during the day.
-
Morning pain with first steps:
After a night off your feet, the fascia tightens. That first step out of bed? Ouch.
-
Pain after standing or exercise:
While movement can loosen things up, long periods on your feet or high-impact activity often make things worse later.
-
Swelling around the heel or arch:
Inflammation in the fascia can cause visible puffiness or tenderness to the touch.
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Burning or tingling sensation:
Some people feel heat, tingles or even numbness along the bottom of the foot, especially near the heel.
-
Foot stiffness:
It might feel like your whole foot is tight, especially after rest.
-
Pain when tiptoeing or climbing stairs:
These movements stretch the fascia further, often making symptoms worse.
Is It Something Else?
Heel pain isn’t exclusive to plantar fasciitis. Here's a quick comparison:
|
Condition |
Key Differences |
|
Heel spur |
Bone growth under the heel; pain may persist all day, even without pressure. |
|
Achilles tendinopathy |
Pain is more at the back of the heel or above it, not under the sole. |
|
Bursitis |
Pain is deeper and swelling may appear behind the heel, not under it. |
If in doubt, a podiatrist can help you rule out similar conditions.
Self-Checks & When to See a Professional
Not sure what’s going on with your feet? Try a simple home check:
- Sit on a chair and cross one leg over the other.
- With one hand, hold your ankle. With the other, pull your big toe upwards.
- If this movement triggers pain in your heel or arch, it may be plantar fasciitis.
This test isn’t a diagnosis, but it can give you a clearer picture.
See a podiatrist or GP if:
- Pain lasts more than a few weeks
- You notice swelling or numbness
- You’re limping or avoiding walking
- Home remedies aren’t helping
Supportive Treatment Tips
Most cases of plantar fasciitis improve with a few lifestyle tweaks and supportive gear.
- Rest and ice: Ease the inflammation by staying off your feet when possible and applying ice packs.
- Stretching: Gentle calf stretches or rolling a tennis ball under your foot helps loosen the fascia.
- Footwear matters: Shoes with arch support, firm heel counters and proper cushioning make a huge difference.
- Orthotic inserts: These can improve alignment and take pressure off your heel.
- Cold water bottle roll: Pop a water bottle in the freezer and roll your foot over it for relief.
If you’re unsure where to start, our trained fitters can help you find a pair that supports your recovery, including options from trusted brands like Cabello, Klouds and New Balance.
FAQs About Plantar Fasciitis
How long does plantar fasciitis take to heal?
Mild cases can often improve within 4–6 weeks. More persistent issues can take a few months, especially if the root cause isn’t addressed.
Is it the same as a heel spur?
Not exactly. Many people have heel spurs with no symptoms, while plantar fasciitis is caused by soft tissue inflammation, not bone growth.
Can plantar fasciitis cause calf or ankle pain?
Yes. Limping or walking awkwardly to avoid heel pain can strain nearby muscles and joints.
What exercises help?
Try calf stretches, towel scrunches or the frozen water bottle trick, but avoid running or jumping until the pain settles.
Recognising the symptoms of plantar fasciitis early can help you take simple steps to feel better, faster.
And if supportive shoes are part of your plan, Forbes Footwear has options for every foot type.
Visit us in Hornsby or browse our online range of orthotic-friendly, comfort-first styles. Our expert fitters are always here to help you walk pain-free again.