Plantar Fasciitis – What is it? Why do you get it? How do you treat it?

Do you have heel pain & stiffness? Foot pain when you wake up?


Gabie Falconer

Chiropractor

Gabie comes from the country town of Dubbo which is about 5 hours north west of Sydney. Her passion for chiropractic comes from many years of interest in health and the human body as well as personal experiences with chiropractic treatment. She has a passion for health and the benefits that chiropractic has on the body. Gabie has attended courses in Thompson Technique and Dry Needling to help expand her knowledge within the field.

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The plantar fascia is a thick band of connective tissue on the base of the foot originating from the heel bone, and is divided into medial, lateral and central bands. It is vital for normal foot movement as it is responsible for maintaining the static arch of the foot, and acts as a dynamic shock absorber.

Essentially plantar fasciitis is in an inflammation of this band, causing pain generally worse in the morning and easing with rest. Most commonly the pain is at the insertion of the plantar fascia on the heel.

There are a number of reasons as to why you might develop plantar fasciitis, including restricted motion (commonly after an ankle sprain) as well as a high body mass index. Having a high or low arch of the foot could also increase the risk of developing plantar fasciitis. In the more active population, prolonged walking, running and dancing tend to increase the risk of plantar fasciitis too.

At Essential Health Centre, we use an evidence based, multimodal approach to diagnose and treat plantar fasciitis. We also don’t just treat the pain but also the dysfunction to help get you back to the best condition and limiting the chances of recurrence.

We use a combination of manual adjustments, mobilisations, soft tissue work, trigger point dry needling, ice, stretching and home care activities to help you out of pain and improve function.

Here are a few stretches and tips to help you back to being your best:

Gastrocnemius (Calf Stretch):

Lean against a wall with your back leg straight and your front leg slightly bent. Keep your heel on the floor and lean progressively closer to the wall until you can feel a stretch in your calf. Hold for 20 seconds, with 5 secs relaxation. Repeat with other leg. Repeat 3 times on each leg at least once a day.


Soleus (calf):

Lean against a wall with both your back leg and your front leg slightly bent. Keep your back heel on the floor and lean progressively closer to the wall until you can feel the stretch in your calf. Repeat with other leg. Hold for 20 seconds, with 5 secs relaxation. Repeat with other leg. Repeat 3 times on each leg at least once a day.


Keep a golf ball in the freezer and roll your feet on it when you get home or while sitting at the desk at work. It will massage the plantar fascia and the coolness will help decrease the inflammation.

If you would like an accurate diagnosis and treatment or have any questions please contact Essential Health Centre, located in the heart of Thornleigh for a chiropractic appointment today.

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Where to find us

Entry via Railway Pde - 2/274 Pennant Hills Rd, Thornleigh, NSW, 2120

2/274 Pennant Hills Rd, Thornleigh, NSW, 2120

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We're located on the corner of Pennant Hills Rd and Railway Pde with the entrance just round the corner on Railway Pde. It's a 3min walk from the door of the train at Thornleigh station or an equally short walk over the foot bridge from Aldi.


That's us on the 2nd floor. Our door is just to the right of the big real estate signs.

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