Plantar Fasciitis

Foot pain can be surprisingly disruptive—especially when it lingers first thing in the morning or after a long day on your feet. If you’ve been dealing with discomfort in your heel or arch, plantar fasciitis might be the culprit. The good news? There are ways to ease the pain and get you moving more comfortably.

Why Your Foot Hurts

Plantar fasciitis happens when the thick band of tissue along the bottom of your foot, the plantar fascia, becomes irritated or inflamed. This often stems from:

• Overuse—long hours on your feet, intense exercise, or sudden increases in activity or training

• Poor footwear—unsupportive shoes that don’t cushion the impact properly

• Tightness or weakness—limited flexibility in your calves and foot muscles can add stress

• Changes in movement—altered walking patterns or posture shifts can contribute to strain

• Foot mechanics - such as flat feed or high arches

How Osteopathy Can Support Recovery

Foot pain isn’t just about the foot—it’s connected to how the entire body moves. When assessing plantar fasciitis, I look at ankle, knee, hip and lower back mobility, gait mechanics, and even posture habits to identify contributing factors.Using osteopathic techniques, I aim to help:

• Reduce tension in the foot and lower leg

• Improve mobility and support better movement patterns

• Ease pain and encourage healing

Beyond treatment, you’ll leave with a clear, simple plan that fits your lifestyle. This might include:

• Targeted stretching and strengthening exercises for foot and calf flexibility and mobility

• Guidance on footwear and supportive inserts

• Strategies to manage movement throughout the day , including activity pacing and recovery

Everyday Habits to Support Healing

• Avoid walking barefoot on hard surfaces—supportive shoes can help to reduce strain

• Stretch your calves and feet regularly to ease tension

• Use gentle rolling techniques with a ball or frozen water bottle under your foot for relief

• Pay attention to posture—how you stand and walk can affect recovery

• Limit long hours on your feet if possible—or break them up with seated breaks

If plantar fasciitis has been slowing you down, let's work together to get you back to comfortable movement. You don’t have to live with sore feet—especially when movement is meant to feel good.