You know that sinking feeling when your first steps in the morning make you feel about 90 years old? If your heels are grumbling at you before breakfast, you might be dealing with a case of plantar fasciopathy – a common but painful condition that can make every step feel like a small betrayal.
Call Altona Meadows Osteopathy on (03) 8360 8363 to book an appointment with one of our osteopaths and help your feet feel more like your friends again.
What is plantar fasciopathy?
Plantar fasciopathy (also known by the term “plantar fasciitis”) refers to a condition affecting the plantar fascia – a strong band of connective tissue that runs from the heel to the ball of the foot. It plays a key role in supporting the arch of the foot and absorbing shock when we walk, run, or jump.
In plantar fasciopathy, the fascia becomes irritated and degenerated at the heel attachment. This results in heel pain, often described as sharp, stabbing, or burning, especially during the first steps of the day or after long periods of rest.
Common causes and risk factors
Despite the name, plantar fasciopathy isn’t typically driven by inflammation alone. Instead, it’s usually the result of repetitive microtrauma leading to degeneration of the fascia over time. Factors that may contribute include:
• a sudden increase in activity levels
• prolonged standing or walking on hard surfaces
• poor footwear with inadequate arch support
• reduced ankle mobility or tight calves
• being overweight or having a high BMI
• a naturally high or low foot arch
• hormonal changes (for example during pregnancy or menopause)
Biomechanics also play a big role. If your foot rolls inwards excessively when you walk (overpronation), the plantar fascia may experience more tension than it’s built to handle.
Symptoms to look out for
The hallmark symptom is pain near the heel, especially:
• when taking your first steps in the morning
• after sitting for a long time
• during or after exercise (though often not during activity itself)
The pain may ease as you warm up but tends to return with rest or overuse.
How osteopathy may help
Osteopaths take a whole-body approach to pain and movement, which means we won’t just look at your feet. We’ll examine how your entire lower limb, pelvis, and spine are working together – or not – to support you.
Assessment
We’ll begin with a full history and assessment, including checking your gait (the way you walk), ankle mobility, muscle length, and joint alignment through the leg and pelvis.
Hands-on treatment
Osteopathic treatment for plantar fasciopathy may include:
• soft tissue techniques to release tight calf muscles (especially the gastrocnemius and soleus)
• gentle mobilisation of the ankle and foot joints to improve movement
• fascial release techniques to reduce tension through the plantar fascia
• addressing compensatory patterns in the hips, knees, or spine that might be contributing to poor foot mechanics
Exercise prescription
Exercise is essential in managing plantar fasciopathy. Your osteopath may prescribe:
• calf stretches to improve flexibility
• foot and arch strengthening exercises (such as towel scrunches or marble pickups)
• eccentric loading exercises for the plantar fascia, such as heel raises off a step
• balance and proprioception training to support long-term recovery
You may also be guided on choosing more supportive footwear or temporary arch support to reduce load during recovery.
Other helpful strategies
In some cases, your osteopath may work alongside other professionals such as podiatrists, especially if you need orthotics.
Home strategies can include:
• rolling your foot on a frozen water bottle or massage ball
• taping techniques to offload the fascia
• avoiding barefoot walking on hard surfaces while symptoms are present
It’s best to avoid ‘quick fix’ ideas you might see online – like walking on pebbles or vigorous foot massage with a rolling pin – as these may increase irritation.
Recovery outlook
The good news is that most people recover with conservative treatment – but it does take time. Plantar fasciopathy can last several months, especially if it’s been building up for a while. The key is consistency: stick to your rehab plan and try not to overload the fascia during the healing phase.
When to seek help
If you’ve been hobbling around for more than a few weeks with no improvement, or if the pain is interfering with your usual activities, it’s worth getting a professional opinion. Other conditions such as fat pad irritation, heel stress fractures, or nerve entrapment can mimic plantar fasciopathy, so a proper diagnosis matters.
Heel pain doesn’t have to be your new normal. Call Altona Meadows Osteopathy on (03) 8360 8363 to book an appointment with one of our osteopaths – and take the first steps towards feeling like yourself again.
And if you’re keen to keep learning about how your body works (and how to help it work better), follow us on social media for tips, advice, and the occasional foot joke. We promise not to tread on your toes. We’re on Facebook and Instagram.
Information provided here (including text, graphics, images, outbound links, and other material) is for informational purposes only. It is general in nature and is not to be used or considered as a substitute for personalised professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified allied health provider regarding any symptoms, medical conditions, or treatments and before undertaking any new health care regimen.
References
When needed, we research our content using a range of sources across both web and books. Regular references we use include:
- Foundations of Osteopathic Medicine, 4th ed. Seffinger et al. 2019
- Thieme Atlas of Anatomy, 4th ed. Gilroy et al. 2021.
- Clinical Sports Medicine: Injuries, 5th ed. Brukner & Khan. 2017.
- Principles of Anatomy & Physiology, 13th ed. Tortora & Derrickson. 2011.
- Differential Diagnosis and Management for the Chiropractor. 5th ed. Souza. 2016.
- Physiopedia website – https://www.physio-pedia.com/home/
- Pubmed website for latest articles – https://pubmed.ncbi.nlm.nih.gov/
- Google Scholar for latest articles – https://scholar.google.com/
- World Health Organisation website – https://www.who.int/
- Osteopathy Australia website – https://osteopathy.org.au/
- Australian Physiotherapy Association website – https://australian.physio/
- Chiropractic Australia website – https://www.chiropracticaustralia.org.au/
- Professional bodies websites and health conditions charity websites, like Arthritis Australia – https://arthritisaustralia.com.au/