Plantar Fasciitis
Plantar fasciitis is one of the most common causes of heel pain. It occurs when the plantar fascia - a thick band of tissue along the bottom of your foot - becomes irritated or overloaded.
Most people notice a sharp or aching pain under the heel or along the arch of the foot. A key sign of plantar fasciitis is pain with the first few steps in the morning or after sitting for a while, which often eases slightly as you move around.
Plantar fasciitis usually develops gradually due to repeated strain on the foot rather than a single injury. The good news is that with the right physiotherapy treatment, most cases can be managed very effectively - reducing pain, improving mobility, and helping you return to normal activity.
Common causes of plantar fasciitis
Running or high-impact exercise
Activities like running or sports can put repeated strain on the foot, especially if there has been a sudden increase in training.
Long Standing or Walking
Jobs or daily routines that involve being on your feet for long periods can overload the plantar fascia over time.
Unsupported or Poor Footwear
Wearing shoes with little arch support (e.g. flat shoes or worn runners) can increase stress through the heel and arch.
Tight Calves or Foot Mechanics
Tight calf muscles, flat feet, or high arches can all change how weight goes through the foot, placing extra strain on the plantar fascia.
How we treat plantar fasciitis at The Physio Ward
At The Physio Ward, Stamullen, we take a tailored, hands-on approach to treating plantar fasciitis. Our goal is not just to reduce your pain, but to address the underlying cause and prevent it coming back.
Treatment may include a combination of hands-on therapy to reduce stiffness and irritation, along with targeted exercise programmes to improve strength and flexibility in the foot and calf. We often use techniques such as soft tissue massage, joint mobilisation, stretching, and progressive strengthening exercises.
We also provide advice on footwear, activity modification, and load management to support your recovery. Where appropriate, we may use taping techniques or guide you on orthotics to offload the heel.
Our focus is to help you get back to walking, running, and daily activities comfortably - without ongoing foot pain holding you back.
Why people trust The Physio Ward
Holistic, patient-first approach to care
Excellent facilities and equipment for rehab
50+ 5-star reviews on Google
Friendly and experienced team
Thankfully you don't have to take our word for it either. Have a look at what some of our many happy previous clients have said:
I couldn't be happier with the care I received from Fiachra after having a full right hip replacement. He worked conscientiously with me to get me back to full health and mobility. He was knowledgeable, patient and really took the time to understand my needs. I can't thank him enough. Fiachra's expertise and support made a huge difference in my recovery.
Caroline Morris
What can I do to help with plantar fasciitis?
Alongside physiotherapy, there are practical steps you can take at home to help reduce heel pain and manage plantar fasciitis:
Stretch your calves and plantar fascia daily - Gentle calf stretches and rolling your foot over a massage ball can relieve tension.
Wear supportive footwear - Shoes with good arch support and cushioning help reduce strain on the heel.
Use orthotics or insoles if needed - Custom or over-the-counter supports can improve comfort.
Apply ice to the heel - Cold packs for 10-15 minutes can reduce inflammation and ease pain after activity.
Avoid high-impact activities - Temporarily reduce running or jumping to prevent aggravating the fascia.
Gradually increase activity - When pain improves, slowly return to walking or exercise, using stretches and supports.
Maintain a healthy weight - Reducing pressure on your feet can lessen stress on the plantar fascia.
Night-time stretching - Wearing a night splint or gently stretching before bed can reduce morning heel pain.
Get in Touch
Address: Unit 4, Delvin Court, Stamullen, Co. Meath
Email: info@thephysioward.com
Phone: 01-6870302