Plantar Fasciitis
Understand What’s Really Behind Your Heel Pain — and How to Recover
What Is Plantar Fasciitis?
Plantar fasciitis (also known as plantar heel pain) is one of the most common causes of heel discomfort — especially first thing in the morning. That sharp or aching sensation when you take your first few steps? That’s often a sign.
It happens when the thick band of tissue under your foot (called the plantar fascia) becomes irritated or overloaded. This tissue supports your arch and absorbs shock when you walk or run — but too much strain can lead to pain and stiffness.
What Does It Feel Like?
People describe it in lots of vivid ways:
“Like stepping on a small stone or Lego brick.”
“A hot nail in the heel — especially in the mornings.”
“Burning, stabbing, or tearing pain near the arch.”
It’s often worse after rest (such as in the morning or after sitting for a while), and may ease once you start moving — only to come back if you’re on your feet too long.
Simple Things You Can Try Straight Away:
Roll a frozen water bottle or massage ball under your foot.
Do gentle calf and foot stretches before you stand up.
Try towel scrunches or picking up a pencil with your toes to activate your foot muscles.
Why It’s So Important to Get the Right Diagnosis
Heel pain can have many different causes — including fat pad issues, nerve problems, or even referred pain from your back. That’s why getting a proper assessment is crucial. The wrong treatment can waste your time and money — and may even make things worse.
We’re Here to Help
At The Therapy Venue, our Sports, Injury and Rehabilitation specialists can assess your movement, identify what’s really causing the pain, and create a tailored treatment plan to get you back to your usual activities — and feeling confident on your feet.
Your plan may include:
Advice on footwear or insoles
Supportive taping
Gentle activity modification
Targeted stretching and strengthening
Laser therapy or manual treatment (if appropriate)
Start With Our Free Resources
Our expert-created, evidence-based guides are designed to help you take control of your recovery — in plain English, with practical steps you can start today.
Whether you’re newly diagnosed, still unsure what’s going on, or stuck in a cycle of flare-ups, you’ll find helpful tips to:
Understand your pain
Avoid common mistakes
Build small daily habits that make a real difference
Know when to rest and when to move
What You’ll Learn
What actually works (based on clinical research, not online myths)
How to stretch and strengthen the right way
Which shoes help — and which ones set you back
How to spot early signs of progress
What to do if the pain keeps coming back
Download your free Plantar Fasciitis Resource Pack today — and take the first step towards lasting recovery.
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