Heel pain is one of the most common foot complaints among adults, often impacting daily life and limiting mobility. If you feel like you’re stepping on a sharp stone every time your foot hits the ground, or if the first few steps in the morning are excruciating, you may be suffering from plantar fasciitis, also known as plantar fasciopathy.
Plantar fasciitis affects approximately 10% of the population, with higher incidence in middle-aged individuals and those assigned female at birth. Surprisingly, it doesn’t just impact runners or active people – many office workers and sedentary individuals also develop symptoms.
In this blog, we’ll explore what plantar fasciitis is, the root causes of this painful condition, symptoms to watch for, effective treatment strategies, and how Logan Physio can help you recover – including following Sandy Clarke’s personal journey of recovery after a plantar fascia tear.
What is Plantar Fasciitis?
Plantar fasciitis is the inflammation or degeneration of the plantar fascia – a thick, fibrous band of connective tissue that runs along the bottom of your foot, from the heel to the toes. Its main function is to support the arch of the foot and absorb the shock of walking, running, and jumping.
This structure works closely with the Achilles tendon, and together, they form a continuous chain of tension that helps propel the body forward during motion. When this tissue is overused or overloaded, it can become damaged, resulting in pain, tightness, thickening, or even micro-tears.
Common Symptoms of Plantar Fasciitis
People suffering from plantar fasciitis often describe the pain as:
- A stabbing or burning sensation in the heel or arch of the foot
- Worse in the morning or after long periods of sitting
- Improving slightly with movement, but returning after standing for long periods
- Feeling like a bruise or stone under the heel
In some severe cases, pain can persist throughout the day and limit basic activities such as walking, standing, or exercising.
What Causes Plantar Fasciitis?
The causes of plantar fasciitis are multifactorial, which can make diagnosis and treatment complex. Some of the most common contributing factors include:
1. Overuse or Sudden Increase in Activity
This is often seen in people who suddenly ramp up their exercise routine — for example, taking up running or returning to sport after a break. Sandy Clarke’s own injury came after a short break from exercise due to illness, followed by a weekend of tennis and playing soccer with his kids. The tissue simply wasn’t ready for the abrupt increase in load.
2. Poor Footwear or Lack of Support
Wearing unsupportive shoes, particularly on hard surfaces, can place excessive strain on the fascia. Flat-soled shoes or worn-out running shoes can fail to provide the arch support and cushioning your feet need.
3. Flat Feet or High Arches
Foot mechanics play a big role. Flat feet (overpronation) or high arches can affect how weight is distributed across your foot, placing abnormal stress on the fascia.
4. Weight Gain or Obesity
Increased body weight places additional pressure on the heel and arch, especially during weight-bearing activities.
5. Sedentary Lifestyle
Surprisingly, even people who sit most of the day can suffer from plantar fasciitis. A lack of movement can reduce tissue resilience and lead to sudden injury when activity resumes.
How is Plantar Fasciitis Diagnosed?
At Logan Physio, our experienced team uses a thorough assessment process to determine whether your heel pain is due to plantar fasciitis or another condition such as Achilles tendinopathy, fat pad irritation, or referred pain from the lower back.
The diagnostic process includes:
- Reviewing your medical and activity history
- Physical examination of the foot and lower limb
- Palpation of the fascia and surrounding muscles
- Assessment of foot posture and gait
- In some cases, imaging such as ultrasound may be used to confirm thickening or tears
Sandy Clarke’s ultrasound revealed a significant tear — 1mm x 3mm x 9mm — in the plantar fascia. While not typical for most cases, it highlights how overloading the tissue can lead to significant injury.
Treatment Options for Plantar Fasciitis
There’s no one-size-fits-all solution to treating plantar fasciitis. Effective management is personalised and based on your specific symptoms, lifestyle, and contributing factors. At Logan Physio, we develop a tailored treatment plan which may include:
1. Load Management
The first step is often to reduce or modify the activity that triggered the condition. This doesn’t necessarily mean total rest – rather, we guide you on how to stay active while avoiding further overload.
2. Stretching and Strengthening
Targeted calf and plantar fascia stretches can relieve tension and promote healing. Strengthening exercises for the foot intrinsic muscles, calf, and hip stabilisers can build resilience and prevent recurrence.
3. Taping and Orthotics
Taping can provide short-term support to offload the fascia. Custom orthotics or insoles may be recommended if foot posture is a contributing factor.
4. Manual Therapy and Mobilisation
Hands-on physiotherapy techniques can improve mobility, reduce tension, and support healing in the surrounding tissues.
5. Gait Retraining
Your walking or running style may be contributing to your pain. We use video analysis and physical cues to optimise your gait and reduce strain on your foot.
6. Shockwave Therapy
In persistent or chronic cases, Shockwave Therapy has shown promising results in promoting tissue regeneration and pain relief. It is particularly useful for cases that have not responded to conservative treatment.
7. Footwear Advice
We’ll help you select the right footwear for your foot type and lifestyle – including options for both work and exercise.
How Long Does Recovery Take?
The healing timeline varies depending on the severity of the condition. In cases like Sandy Clarke’s, where a partial tear was diagnosed, the initial repair phase may take 6–8 weeks. Following this, a progressive strengthening program is vital over the next few months to restore function and return to higher-level activities like jogging, surfing, or playing with the kids.
Consistency and patience are key – skipping rehabilitation steps or returning to activity too soon can cause setbacks.
Follow Sandy’s Recovery Journey
Sandy’s own injury occurred on his birthday and serves as a real-life example of how even physiotherapists aren’t immune to overuse injuries. By following evidence-based rehab principles and listening to his body, Sandy is committed to making a full recovery – and sharing the journey to help others.
Keep an eye on our Logan Physio Facebook page for regular updates on Sandy’s progress, tips on plantar fasciitis rehab, and other injury management strategies.
Take the First Step Toward Relief from Heel Pain
If you’re struggling with heel pain, don’t ignore it. Early diagnosis and targeted treatment are essential to prevent the condition from becoming chronic. At Logan Physio, we are experienced in managing plantar fasciitis and other foot-related conditions, using the latest evidence-based techniques tailored to your lifestyle.
📅 Book an appointment today and let us help you get back on your feet — pain-free.
