Heel pain
plantar fasciitis

Understanding Heel Pain

Heel pain can arise from several different conditions, including fat pad irritation, nerve involvement, or joint-related issues. However, plantar fasciitis remains one of the most common causes of heel pain, particularly when symptoms are worse with the first steps in the morning or after rest.

If you want a slightly shorter version (more website-friendly):

Heel pain can have multiple causes, but plantar fasciitis is one of the most common, especially when pain is worse with first steps in the morning.

(Causes):

Plantar fasciitis is primarily related to mechanical overload and soft tissue stress, but several contributing factors increase the risk:

• Tight calf muscles (gastrocnemius & soleus)

• Reduced ankle mobility

• Poor foot mechanics (e.g., overpronation)

• Prolonged standing or walking on hard surfaces

• Inappropriate or unsupportive footwear

Age and Gender Factors

• More common in adults over 40–50 years

• Observed more frequently in females than males, particularly in middle-aged groups

Load and Activity Patterns

Plantar fasciitis is not only seen in highly active individuals, but also in those with inconsistent or sudden loading patterns, such as:

• People who are generally less active, then suddenly overload the foot

• Lifting heavy objects (e.g., moving furniture like sofas)

• “Weekend activity spikes” (sudden sports or intense activity after inactivity)

These patterns can place excessive strain on the plantar fascia, especially when the tissue is not conditioned to handle the load.

Soft Tissue Perspective

From a soft tissue approach, plantar fasciitis is often linked to:

• Overloaded or tight fascia

• Calf muscle restriction

• Reduced shock absorption capacity of the foot

This can lead to a pain pattern related to tissue stress rather than just inflammation.

Here’s your refined Management section with your full clinical approach included, written in a clear and professional style for your website:

Management Approach

Non-Surgical Management (First-Line Treatment)

Plantar fasciitis is typically managed successfully without surgery. A structured and consistent approach is key:

• Stretching exercises

  • Achilles tendon (calf stretching)

  • Plantar fascia-specific stretching

• Gait and movement modification

  • Improving walking patterns

  • Reducing excessive load on the heel

• Footwear modification

  • Supportive, cushioned shoes

  • Avoiding flat or unsupportive footwear

• Orthotic therapy

  • Custom or prefabricated orthotics

  • Offloading pressure from the plantar fascia

• Soft tissue therapy

  • Deep tissue massage

  • Myofascial release targeting calf and plantar fascia

✔️ These treatments aim to reduce load, improve flexibility, and restore normal function.

Advanced / Adjunct Treatments

For more persistent or moderate–severe cases:

• Shockwave therapy (ESWT)

  • Helps stimulate healing in chronic cases

  • Often used when symptoms persist despite initial care

• Corticosteroid injection (last resort)

  • Considered only when pain is severe and not responding to other treatments

  • Used cautiously due to potential risks (e.g., tissue weakening)

Personalised Care at Pod11

At Pod11, we offer a one-to-one personalised program that combines:

• Targeted stretching and strengthening

• Soft tissue therapy

• Gait retraining

• Footwear and orthotic guidance

Our approach focuses on addressing the underlying cause, not just the symptoms, helping patients return to normal activity safely.

⚠️ Recovery depends on severity, duration of symptoms, and consistency with treatment.

Key Takeaway

• Most plantar fasciitis cases improve with non-surgical care

• Consistency and correct loading are essential

• Advanced treatments are considered only when needed

If you want next step, I can:

• Combine bunion + plantar fasciitis pages into one consistent website design

• Or create matching visual cards (Mild / Moderate / Severe) like your previous image style