Published on Tuesday, 19 May 2026 at 8:24:24 AM
Do you suffer from heel pain during your first steps in the morning or after sitting for long periods?
If so, this is an important article that could make a huge difference.
Plantar Fasciitis is one of the most common injuries that people suffer from, especially those who are very active and spend a lot of time on their feet.
From a clinician's perspective, what’s frustrating is that this type of injury worsens, not because it’s difficult, but because it’s not being managed properly.
If Plantar Fasciitis is not managed correctly, the pain can become worse, more constant and can start to affect your day-to-day activities.
It can stop you from doing the things you enjoy, whether that’s exercise, getting out and about with your family or work.
Over time, this can lead to a sedentary lifestyle, mental stress, loss of motivation, each of which can make the injury worse.
If managed early and correctly, it will be the exact opposite! You’ll be able to wake up with no pain, walk comfortably again and you can return to doing all the things you enjoy such as exercising without having the fear of flare ups.
I’m tired of hearing people say, ‘it will eventually go away if I let it rest’. In most cases, that’s exactly why it keeps coming back.
If you’ve ever wanted to get rid of heel pain and fix the root cause, not just the symptoms. These next 3 mistakes might just relate to you.
Mistake #1 – Do nothing but rest
Rest might help reduce pain on short term.
However, it’s not fixing the root cause of the issue. Without addressing strength and load, the pain will most likely come back.
Here are some strengthening exercises that you can start doing to improve the foot and the ankle.
Toe extended calf raises
https://www.youtube.com/watch?v=2uoMgr_1EGs
Towel scrunches
https://www.youtube.com/shorts/RoEmHev3KZ8
Plantar fascia stretch
https://www.youtube.com/watch?v=A6xAC0RGGaQ
Mistake #2 – Ignoring calf and ankle tightness
Tightness in the calf muscles places extra strain on the plantar fascia. If not addressed, the foot will continue to get overloaded with every step.
Below is a simple video you can follow to help stretch your calf muscles properly.
https://www.youtube.com/watch?v=mCEBa9MFckI
Mistake #3 – Wearing the wrong footwear
Flat, unsupportive or worn-out shoes can significantly increase stress on the heel. Footwear plays a bigger role than most people realise.
Start by choosing footwear that isn’t too narrow and provides good medial support and with cushioning on the heel.
If any of this sounds familiar, you’re not alone and the good news is that plantar fasciitis can be well managed so it is not part of your life going forward. The key is identifying what’s driving the problem and putting the right plan in place.
Below is a simple routine you can start with
- Morning plantar fascia stretch.
- Calf stretching – making sure your muscles are all warmed up before stretching.
- Slow heel raises and toe strengthening work later in the day.
If your pain continues even after following the exercises above, there are also many in-clinic treatment options which have helped many over the years.
Treatment options available at Geraldton Health Centre include Thor Low Level Laser Therapy (for newer complaints) and Swiss Dolorclast Shockwave Therapy (for longer-term issues.) In addition modalities such as Graston technique, Kinesio taping and balance/co-ordination re-training are an important part of a well-rounded approach to maximise outcomes for patients.
So, if you have lingering or episodic heel pain, don’t just keep putting up with it! First try the simple routine mentioned above, and if you need more support, book an appointment at Geraldton Health Centre so we can assess what’s driving your plantar fasciitis and talk you through the best treatment options, to get you back on track.
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