Heel Pain: Tips For Plantar Fasciitis

3 Tips To Treat Heel Pain At Home

If you have ever had heel pain – the kind that feels like you've stepped on a rock first thing in the morning – you know just how frustrating and even debilitating it can be. Sometimes it can take weeks or even months to resolve, and just when you think it's getting better, it can quickly flare back up after a walk or a long day on your feet. While it may seem like a never-ending cycle, heel pain can be effectively treated with the right measures in place.

terrace physio plantar fascia

Causes Of Pain

The most common cause of this pain is called plantar fasciitis (sometimes called fasciopathy). It's a condition that causes the connective tissue under the arch of your foot to become tight, irritated and generally angry.

Plantar fasciitis is more common with:

  • Overuse from sports such as running

  • Weight gain – being heavier increases the load placed on the plantar fascia (as well as many other body parts!)

  • Age – as you get older, the plantar fascia becomes less elastic and more prone to problems

  • Poor footwear

  • Being on feet for long periods, particularly on hard surfaces like concrete floors


How can I treat plantar fasciitis at home?

  1. Stretch

  2. Ice

  3. Massage

  4. Strengthen


What if this doesn't resolve the problem?

Sometimes your foot will need a little more TLC if the above tools aren't doing the trick. Book in to your local physiotherapist for an expert assessment of your feet, and they can give you some tailored advice and treatments for your pain.