Plantar Fasciitis: What It Is and Why It Happens

And How I’m Helping People in Goole Who Are Suffering With It.

If you’ve ever stepped out of bed and felt a sharp, stabbing pain in your heel, there’s a good chance you were dealing with plantar fasciitis. It’s one of the most common causes of heel pain, and I see it regularly in my clinic from runners and active individuals to people who spend long hours standing or wear unsupportive shoes.

The good news? With the right treatment plan, especially one guided by physical therapy, plantar fasciitis can be managed and, in most cases, completely resolved.

In this post, I’ll explain what plantar fasciitis actually is, why it happens, and how I help people recover using physical therapy.

What Is Plantar Fasciitis?

The plantar fascia is a thick band of connective tissue that runs along the bottom of your foot, from your heel to your toes. It plays a vital role in supporting the arch of your foot and absorbing shock when you walk or run.

Plantar fasciitis happens when this tissue becomes irritated or develops tiny tears usually from repeated stress. This leads to inflammation and heel pain, most commonly felt first thing in the morning or after sitting for a while.

What Does It Feel Like?

Most of my patients describe the pain as a sharp, stabbing feeling in the heel, especially during the first few steps after getting out of bed. As the foot warms up, the pain often eases, only to return later in the day, usually after long periods of standing or walking.

Other common signs include:

• Tenderness when pressing on the heel

• Pain after (not during) exercise

• Stiffness when standing after rest

It can come on gradually or appear suddenly, depending on the cause and level of strain on the fascia.

What Causes Plantar Fasciitis?

There isn’t one single cause, but several factors tend to contribute:

1. Overuse or Sudden Activity Increases

If you’ve recently started running, walking more, or doing high-impact exercise especially without a gradual build-up the plantar fascia might not be ready for that load.

2. Foot Mechanics

Flat feet, high arches, or inward rolling (pronation) can all increase strain on the plantar fascia with every step.

3. Tight Muscles and Stiff Ankles

Limited ankle mobility and tight calves place more tension on the fascia something I often assess and treat during rehab.

4. Poor Footwear

Worn-out shoes or ones with little arch support often contribute to symptoms — especially if you're standing or walking all day.

5. Long Periods on Your Feet

If you work in retail, teaching, healthcare, or any job that keeps you on hard floors for hours, plantar fasciitis can slowly creep in.

How I Use Physical Therapy to Treat Plantar Fasciitis

Plantar fasciitis can be incredibly stubborn especially if it’s left untreated or managed only with rest and painkillers. That’s why I take a comprehensive approach that focuses not just on relieving pain but addressing the root cause.

Here’s how I typically treat plantar fasciitis:

1. Hands-On Treatment

I use manual therapy techniques to reduce tightness and promote healing. This might include soft tissue release, massage, or joint mobilisations targeting the fascia, calves, and surrounding areas.

2. Targeted Stretching

Tight calves and a stiff plantar fascia are common issues. I guide people through a series of stretches — especially for the gastrocnemius, soleus, and the fascia itself — to improve flexibility and reduce strain on the heel.

3. Strengthening the Foot and Lower Limb

Weakness in the foot, ankle, or hips can alter your walking mechanics and overload the fascia. I build personalised rehab plans that often include:

• Strengthening the small muscles of the foot to support the arch

• Improving ankle stability

• Activating the glutes and hips to control movement further up the chain

4. Gait and Movement Analysis

I often assess how someone walks, squats, or moves during daily tasks or sport. Subtle changes in technique can make a big difference. Together, we work on movement quality to reduce overload.

5. Education and Load Management

One of the most important things I do is help people understand what’s aggravating their symptoms and how to modify it without stopping completely. We talk through training loads, footwear, daily routines, and long-term prevention strategies.

How Long Does Recovery Take?

Recovery time depends on a few factors including how long you’ve had symptoms and how consistent you are with treatment. In general, most people see significant improvement within 6–12 weeks when following a structured rehab plan.

It’s important to understand that plantar fasciitis doesn’t usually disappear overnight. But with the right exercises, hands-on therapy, and gradual loading, you’ll be able to get back to your normal activities pain-free.

Final Thoughts

If you’ve been dealing with stubborn heel pain that just won’t go away, don’t ignore it. The earlier you get on top of plantar fasciitis, the easier it is to treat.

Physical therapy offers a proven, effective approach that gets results without relying on injections, medications, or long periods of rest.

If you’re ready to walk pain-free again, I’d be happy to help. Feel free to get in touch if you have any questions or want to book an assessment.