Sharp heel pain with your first steps in the morning is one of the most common foot problems our osteopaths treat in Ocean Grove and Leopold. Most of the time the cause is plantar fasciitis, often now called plantar heel pain. The good news: with the right plan, most people recover well without injections or surgery.
What is plantar fasciitis?
The plantar fascia is a thick band of tissue that runs from your heel bone to the base of your toes. It supports the arch of your foot and helps store and release energy as you walk and run. When it is loaded more than it can handle over time, it becomes irritated and painful where it attaches to the heel.
Despite the name, this is usually a load-related problem rather than true inflammation. That matters, because the most effective treatment focuses on managing and rebuilding load, not just settling pain.
Common symptoms
Pain under the heel or along the inside of the heel
Sharp pain with the first steps out of bed, or after sitting for a while
Pain that eases as you warm up, then returns later in the day or after activity
Tenderness when pressing on the underside of the heel
Why it's rarely just a foot problem
Osteopaths look at the whole body, not just where it hurts. Heel pain often develops because of how load travels through the rest of your leg. Common contributors include:
Tight or weak calf muscles and stiff ankles
Reduced movement in the foot, knee or hip
Weak hip and glute muscles changing how you land and push off
A sudden increase in walking, running or time on your feet
Long hours standing on hard floors, or unsupportive footwear
Weight gain, including during pregnancy
Finding and treating these underlying factors is what helps stop heel pain from coming back.
How an osteopath assesses heel pain
Your first appointment includes a full assessment. Your osteopath will ask about your symptoms, work and activity, then check how your foot, ankle, knee, hip and lower back move. We also look at calf strength and how you walk or run. Most of the time plantar fasciitis can be diagnosed this way, without scans. If something doesn't fit, or your pain isn't improving, we will refer you for imaging or to your GP.
How osteopathy treats plantar fasciitis
Your osteopath will build a plan around you. It usually combines hands-on treatment to ease pain with exercises that fix the cause.
1. Hands-on treatment
Soft tissue work through the calf and foot, joint mobilisation of the ankle and foot, and treatment of related areas such as the knee, hip and lower back. This helps reduce pain and restore movement.
2. Dry needling and cupping
Dry needling and myofascial cupping may help release tight calf and foot muscles and ease pain while you build strength.
3. A strengthening program
Progressive strength work, such as slow heel raises, helps the plantar fascia and calf become more tolerant to load. Your osteopath will show you how to start and when to progress. See our exercise rehabilitation service for more.
4. Load management, not complete rest
We help you adjust walking, running and work demands so your heel can settle without losing fitness. Cycling and swimming are good ways to stay active in the meantime.
5. Practical advice
Supportive, cushioned footwear, avoiding long periods barefoot on hard floors, and taping for short-term relief can all help. If we think you would benefit from custom orthotics, we can refer you.
How long does it take?
Plantar fasciitis can be slow to settle. Many people notice improvement within a few weeks of starting treatment, but full recovery can take several months, especially if pain has been around for a long time. Sticking with your exercises is the most important part.
When to book
Book an assessment if your heel pain has lasted more than two weeks, is stopping you from walking, working or exercising, or keeps coming back. See your GP promptly if you have numbness or tingling, swelling, pain at night or at rest, pain after a fall or injury, or if you feel unwell.
See an osteopath in Ocean Grove or Leopold
Our osteopaths treat heel pain and plantar fasciitis at our Ocean Grove clinic and our Leopold clinic. You don't need a referral, and health fund rebates are processed on the spot with HICAPS. Learn more about osteopathy or book online.
Frequently asked questions
Can an osteopath help with plantar fasciitis?
Yes. Osteopaths assess and treat plantar fasciitis using hands-on treatment, dry needling and a tailored strengthening program. We also look for contributing problems in the ankle, knee, hip and lower back.
How many osteopathy sessions will I need?
It depends on how long you've had pain and how your body responds. Your osteopath will give you an estimate after your first assessment, and most of your progress will come from your home exercises between visits.
Should I stop running with plantar fasciitis?
Not always. Many runners can keep running at a reduced level if pain stays mild during and after runs. Your osteopath can help you set a sensible level and a plan to build back up.
Do I need a referral to see an osteopath?
No. You can book directly online or by calling Ocean Grove on 5255 5040 or Leopold on 4202 0446. Medicare rebates are available with a GP Chronic Condition Management Plan.
This article is general information only and is not a substitute for advice about your own health. Please speak with a health professional about your symptoms.
