Walking on Eggshells? Say Goodbye to Heel Pain with Physiotherapy Central Dunedin

Waking up with sharp pain in your heel? Feeling like you’re walking on broken glass first thing in the morning? You’re not alone. Plantar fasciitis is one of the most common causes of foot pain, and while it can be frustrating, the good news is that relief is absolutely possible. At Physiotherapy Central Dunedin, we help people just like you get back on their feet—pain-free.

What Is Plantar Fasciitis?

Plantar fasciitis occurs when the plantar fascia, a thick band of tissue that runs along the bottom of your foot, becomes inflamed or irritated. This tissue acts like a shock absorber, supporting the arch of your foot with every step. When it gets overworked, tiny tears can develop, leading to pain and stiffness.

What Causes Plantar Fasciitis?

Plantar fasciitis doesn’t just appear out of nowhere. It develops gradually, often due to repeated strain on the fascia. Some of the most common causes include:

• Prolonged Standing or Walking: Jobs that require being on your feet all day (like retail, hospitality, or healthcare) put excessive stress on the plantar fascia.

• Improper Footwear: Shoes with poor arch support, thin soles, or excessive heel height can strain the fascia.

• High-Impact Activities: Running, jumping, and other high-impact exercises can lead to repetitive stress injuries in the foot.

• Foot Mechanics Issues: Flat feet, high arches, or abnormal walking patterns can put uneven pressure on the plantar fascia.

• Tight Calf Muscles & Achilles Tendon: Limited flexibility in the lower leg can increase tension in the foot.

• Weight Gain or Sudden Increases in Activity: Increased body weight or sudden changes in physical activity (like training for a marathon) can overload the fascia.

Common Symptoms of Plantar Fasciitis

Plantar fasciitis pain usually starts gradually and worsens over time. The hallmark symptom? Sharp, stabbing pain in the heel, particularly:

• First thing in the morning when you take your first few steps.

• After sitting for a long time and then standing up.

• After exercise, rather than during activity.

• At the end of the day, especially after prolonged standing or walking.

• If left untreated, plantar fasciitis can become chronic, affecting your mobility and daily life. That’s why early intervention is key.

How Physiotherapy Central Dunedin Can Help

If you’ve been dealing with persistent heel pain, physiotherapy is one of the most effective ways to treat plantar fasciitis. Here’s how we can help:

1. Hands-On Therapy to Reduce Pain

Physiotherapists use manual therapy techniques to loosen tight muscles, improve circulation, and reduce tension in the plantar fascia. Soft tissue massage, joint mobilization, and trigger point therapy can all help relieve discomfort and speed up healing.

2. Stretching and Mobility Exercises

Tightness in the calves, Achilles tendon, and foot muscles can contribute to plantar fasciitis. We guide you through gentle stretching routines that improve flexibility and reduce strain on the fascia, including:

• Calf stretches (to reduce tension pulling on the heel)

• Plantar fascia stretches (to improve tissue flexibility)

• Toe and foot mobility exercises (to keep the arch strong and flexible)

3. Strengthening Exercises for Foot Stability

Weak foot and ankle muscles can make plantar fasciitis worse. We focus on building strength in key areas, such as:

• Intrinsic foot muscles (to support the arch)

• Ankle stabilizers (to improve balance and alignment)

• Core and hip muscles (to reduce excess strain on the feet)

4. Gait and Posture Analysis

Many people with plantar fasciitis have underlying gait (walking) issues that contribute to the problem. We assess your walking mechanics and help you make small adjustments to reduce stress on the fascia.

5. Taping and Supportive Techniques

Taping can provide immediate relief by reducing strain on the plantar fascia. We also discuss whether custom orthotics or shoe modifications may help support your foot’s natural alignment.

6. Education on Load Management

If you’re an active person, completely stopping movement isn’t always ideal. Instead, we help you modify your activity levels, making gradual adjustments to avoid re-injury while keeping you moving safely.

How Long Does It Take to Heal?

Recovery time varies depending on how early treatment starts and how consistent you are with rehab. Many people see improvement within 6-8 weeks of starting physiotherapy, while chronic cases may take several months. The sooner you seek help, the quicker you can return to pain-free movement.

Can Plantar Fasciitis Be Prevented?

Yes! Once the pain is under control, we focus on preventing recurrence with:

• Proper footwear selection (well-cushioned shoes with arch support)

• Regular stretching routines (especially for runners or active individuals)

• Strength training (keeping foot and leg muscles strong)

• Gradual activity progression (avoiding sudden spikes in training volume)

When Should You See a Physiotherapist?

If your heel pain has lasted more than two weeks, is getting worse, or is stopping you from doing daily activities, it’s time to book an appointment. Ignoring plantar fasciitis can lead to long-term foot pain and mobility issues, so don’t wait until it becomes a bigger problem.

Find Relief with Physiotherapy Central Dunedin

Plantar fasciitis can feel like a major setback, but with the right treatment plan, you can get back to pain-free movement. At Physiotherapy Central Dunedin, we take a personalized, hands-on approach to treating foot pain, focusing on long-term relief and injury prevention.

You don’t have to live with heel pain—book an appointment today and take the first step toward recovery!