That First Step Pain: Understanding and Treating Plantar Fasciitis
Do you wake up in the morning and feel a sharp pain in your heel with your first steps? Or maybe it kicks in after a long day standing or walking? If so, you might be dealing with Plantar Fasciitis—a condition we treat every day at Bondi Podiatry.
While common, it’s not something you have to live with. With the right care, plantar fasciitis is highly treatable, and many patients experience full relief over time.
What Is Plantar Fasciitis?
Plantar fasciitis is the inflammation or degeneration of the plantar fascia—a thick band of tissue that runs along the bottom of your foot, connecting your heel to your toes. Its job is to support the arch of your foot and absorb shock during walking.
When the plantar fascia is overloaded—through poor biomechanics, unsupportive footwear, or increased activity—it can develop microtears, leading to pain and inflammation, especially around the heel.
What Does It Feel Like?
People with plantar fasciitis often report:
A sharp, stabbing pain in the heel, especially with the first steps in the morning
Pain that returns after resting or sitting
Discomfort that builds up through the day with prolonged standing
A sensation of tightness through the arch or heel
Occasionally, a feeling of walking on a small stone or bruise
Common Causes and Risk Factors
Flat feet or high arches
Poor foot biomechanics, such as overpronation
Standing or walking for long periods, especially on hard surfaces
Worn-out or unsupportive footwear
Increased activity (e.g. a new exercise regime or more time on your feet)
Tightness in the calves or Achilles tendon
Occupations that require standing (nurses, teachers, retail, hospitality, etc.)
How Bondi Podiatry Treats Plantar Fasciitis
We know how frustrating heel pain can be—especially when it impacts your work, exercise, or daily life. At Bondi Podiatry, we offer a multi-faceted treatment approach tailored to each patient’s lifestyle and underlying biomechanics.
Step 1: Assessment
We start with a comprehensive biomechanical assessment, including:
Gait analysis and foot posture evaluation
Range of motion and flexibility testing
Footwear and activity review
Diagnostic tools (e.g. ultrasound referral if needed)
Step 2: Treatment Options
Depending on the severity and your goals, we may recommend:
Custom foot orthotics to support the arch and reduce strain
Footwear modifications or advice
Calf and plantar fascia stretching routines
Shockwave therapy (available in-clinic) to promote healing
Strapping or taping techniques to offload the fascia
Dry needling or soft tissue release if muscle tightness is contributing
Load management and activity modification guidance
We focus not only on relieving your symptoms, but also on addressing the root cause to prevent recurrence.
Don’t Ignore Heel Pain
Plantar fasciitis rarely goes away on its own if the underlying cause isn’t treated. The longer it’s left, the harder it can be to fix—especially if it progresses into a chronic condition like plantar fasciopathy or leads to compensatory issues in the knees, hips, or lower back.
Ready to Take the Pressure Off Your Feet?
If you're dealing with heel pain, book an appointment with Bondi Podiatry today. Our team will get you back on your feet— with an aim to be pain-free, with a personalised plan that fits your lifestyle.
