Beat the Heel Pain: How to Fix Plantar Fasciitis
- Lukas Vojnar
- Mar 24
- 5 min read
Why Does Your Heel Hate You?
Have you ever woken up, take your first step—and BAM! That sharp, stabbing pain in your heel reminds you that your foot is still angry. Sound familiar? If so, you might be dealing with plantar fasciitis, one of the most annoying (and stubborn) foot issues out there.
I have experienced it multiple times and am dealing with it as I write this article.—I have tried in past stretching, rolling the foot on a frozen water bottle, or even swapping out my shoes, but the pain just won’t go away.
And I found out how you can fix plantar fasciitis. Unfortunately, let me tell you. It won’t happen overnight.
Let’s break it down.
What Is Plantar Fasciitis?
Your plantar fascia is a thick band of connective tissue that runs along the bottom of your foot, from your heel to your toes. It acts like a shock absorber, helping your foot handle all the impact from walking, running, and jumping.
But sometimes, your plantar fascia gets overloaded and inflamed, especially if you’re training hard, standing a lot, or wearing shoes that don’t give your foot enough support. When that happens, you end up with pain, stiffness, and irritation in your heel and arch—the classic symptoms of plantar fasciitis.
Common Causes:
Too much load, too soon – Running long distances, jumping, or increasing training volume too quickly.
Weak feet – If your foot muscles aren’t doing their job, your plantar fascia takes the hit.
Tight calves and Achilles – If your lower leg is stiff, it pulls on your foot, increasing stress on the fascia.
Bad footwear – Worn-out shoes, unsupportive sneakers, or even barefoot walking on hard surfaces can cause issues.
How to Fix It: The 4-Step Plan
Alright, let’s get practical. Here’s how to calm it down and rebuild it stronger so this doesn’t keep happening.
Step 1: Reduce the Pain and Inflammation
The first goal is to get the pain under control. Here’s what helps:
✅ Massage & Myofascial Release – Grab a cricket ball (or a frozen water bottle) and roll under your foot for 2-3 minutes to break up tightness. Do this before standing in the morning and after workouts.
✅ Ice, But Smartly – Use it only as a pain relief, but don’t overdo it. Use 10-15 minutes of icing after activity, especially if the pain flares up.
✅ Taping for Support – Athletic tape or kinesiology tape can help offload stress from the plantar fascia and keep it from getting worse.
Here is how to tape for Plantar Fasciitis:
Here is how to self-tape for Plantar Fasciitis:
Step 2: Fix the Root Cause (Hint: It's Not Just Your Foot!)
Pain relief is great, but it won’t fix the WHY you have plantar fasciitis. That’s where mobility and strengthening come in.
💪 Loosen Up Your Calves and Achilles
Stretch and mobilise your calves and soleus (bend your knee slightly for a deeper stretch) for 60 seconds per side, 2-3 times daily.
Use a foam roller to work out tight spots in your calves, hamstrings, and glutes—tight hips can mess up foot mechanics!
🦶 Strengthen Your Feet
Weak foot muscles = overworked plantar fascia. Fix that by training your feet like you train any other muscle. Try:
Toe Yoga: Lift only your big toe while keeping the others down, then reverse it.
Short Foot Exercise: Press your toes into the ground and "shorten" your foot without curling your toes. Hold for 5-10 seconds.
Barefoot Walking: Gradually increase time walking barefoot on different surfaces (grass, sand, gym mats) to rebuild foot strength.
Great example of rehab routine :
Step 3: Load It (Because Rest Won’t Fix It)
One of my mistakes was. Thinking rest will magically heal plantar fasciitis. Rest can help in the short term, but if you don’t gradually reload the tissue, it’ll just come back. This is what I like to do for my plantar fasciitis:
🔹 Isometric Heel Raises – Stand on one foot, rise onto your toes and hold for 30 seconds, then lower slowly. Do 3-5 reps per side, daily.
🔹 Slow Eccentric Heel Drops – Use a step, rise up with both feet, then lower super slow (5-6 seconds) on the affected foot. 3 sets of 10, daily.
🔹 Banded Toe Flexion – Wrap a resistance band around your toes and pull them toward you. Or I like to sit on the couch and resist toe flexion with my hand.
This strengthens the intrinsic muscles that support your arch.
Step 4: Choose the Right Shoes (or Fix the Ones You Have)
Your shoes matter more than you think. If your foot is inflamed. The goal is to support your foot while it heals, without relying too much on arch support.
👟 If You Need Shoes:
Look for a stiff-soled sneaker with good arch support (but not overly cushioned).
Running shoes should have a slight heel-to-toe drop (5-10mm) to reduce calf tightness.
Avoid walking barefoot on hard surfaces; use house slippers or cushioned socks indoors to prevent heel irritation. We all stepped on kids' toys—imagine hitting the right spot on your foot; it makes you cry.
How Long Until You're Pain-Free?
Everyone will be different depending on the severity of the injury. The timeline depends on how long you've had it and how consistent you are with rehabilitation. Here’s a rough guide:
🟢 Mild cases (1-2 months of pain): Expect relief in 2-4 weeks with daily treatment.
🟡 Moderate cases (3-6 months of pain): 4-8 weeks of consistent rehab should make a big difference.
🔴 Chronic cases (6+ months of pain): You’ll need at least 2-3 months to fully rebuild foot strength and mobility.
The key? Stay consistent. Fixing plantar fasciitis isn’t about finding a quick trick.
Ready to Move Pain-Free? Book Your Bondi Sports Massage Today!
If you’re dealing with plantar fasciitis, sore muscles, or any other nagging injury, don’t wait until it gets worse. At our Bondi sports massage clinic, we specialise
in sports and remedial massage to help athletes and active individuals recover faster and perform at their best.
Whether you’re training hard or just need relief from daily aches and pains, a professional massage in Bondi Junction can make all the difference. Our treatments, including deep tissue massage, dry needling, and mobility work, are designed to keep you pain-free and moving better.
Book your Bondi Junction massage today and take the first step toward long-term recovery and peak performance. Your body will thank you!
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