Plantar fasciitis is a common cause of heel pain. The plantar fascia is a thick band of tissue that runs along the bottom of your foot from your heel to your toes, supporting the arch. When it becomes irritated, you may feel a sharp or stabbing pain under the heel, often worst with your first steps in the morning or when you stand up after sitting. The pain may ease as you get moving, then return after long periods on your feet. At Blockline Physiotherapy & Wellness in Kitchener, our physiotherapists assess what is contributing to your heel pain and help you get back on your feet more comfortably.
Common causes
- Spending long hours standing or walking, especially on hard floors
- A sudden increase in walking, running or activity
- Tight calf muscles or reduced ankle flexibility
- Footwear with little support or cushioning
- Foot shape, such as a high arch or a flatter foot
- Weakness in the muscles of the foot and lower leg
- Changes in body weight that increase load on the feet
How physiotherapy can help
Your physiotherapist will begin with an assessment. They will ask about when your heel pain started, your work and activity levels, and your footwear. They will look at how you stand and walk, check the flexibility of your calf and ankle, test the strength of your foot and leg muscles, and examine where your pain is. This helps rule out other causes of heel pain and guides your treatment plan.
Treatment for plantar fasciitis may include:
- Exercise — stretching for the calf and plantar fascia, plus strengthening for the foot and lower leg, with a home program to follow between visits.
- Manual therapy — hands-on techniques for the foot, ankle and calf that may help ease tension and stiffness.
- Load and footwear advice — guidance on managing time on your feet, adjusting training, and choosing supportive footwear.
- Shockwave therapy — for heel pain that has been around for a while, your physiotherapist may discuss shockwave therapy, which is commonly used for plantar fasciitis alongside exercise.
- Custom orthoses — where appropriate, custom braces and orthoses may help support your foot during daily activities.
- Kinesio taping — kinesio taping may be used in some cases for short-term support of the arch.
Plantar fasciitis can take time to settle, and recovery is different for everyone. Your physiotherapist will check your progress and adjust your plan as you improve. If you are a runner or play sport, our sports physiotherapy can help you plan your return to training.
When to see a doctor first
Most heel pain is not serious, but some symptoms need medical assessment. See a doctor if you have:
- Heel pain after a fall, jump or injury, especially if you cannot put weight on your foot
- Significant swelling, redness or warmth in the foot, or fever
- Numbness, tingling or burning in the foot
- Pain that is severe at rest or at night
- Diabetes or circulation problems along with new foot pain, skin changes or wounds
If you are unsure, check with your doctor first. Your physiotherapist will also screen for these signs during your assessment.
Frequently asked questions
Why is my heel pain worst in the morning?
With plantar fasciitis, the tissue under the foot can stiffen overnight or during rest, so the first steps put sudden load on it. Your physiotherapist can show you simple exercises to do before you get up that may help.
Is shockwave therapy right for my plantar fasciitis?
It depends on your assessment. Shockwave therapy is often considered for heel pain that has lasted for some time. Your physiotherapist will discuss whether it is appropriate for you and how it fits with your exercise program.
Do I need a referral for plantar fasciitis treatment?
No. In Ontario you can see a physiotherapist without a doctor’s referral. Some insurance plans do require one for reimbursement, so it’s worth checking your plan before your first visit. We offer direct billing to most insurance providers.
If heel pain is getting in the way of your day, you don’t have to sort it out alone. Book a free 15-minute consultation to talk with a physiotherapist about what you’re experiencing, or book an assessment online through Jane. Prefer to talk to someone? Call us at 519-576-1777. We’re open seven days a week, with evening appointments on weekdays, at our clinic on Block Line Rd in Kitchener.