For many recreational runners in Perth, heel pain can become an unwelcome training companion. One of the most common causes of heel pain that we see at Subiaco Physiotherapy is plantar fasciitis — an overuse condition that affects the thick band of tissue running along the bottom of your foot.
Whether you’re signed up for next year’s Perth Running Festival, running around Kings Park or simply jogging a few times a week, plantar fasciitis can stop you in your tracks. Understanding the condition and knowing when to see a physiotherapist can make the difference between weeks of frustration and a smooth return to pain-free running.
What Is Plantar Fasciitis?
Plantar fasciitis occurs when the plantar fascia — the connective tissue that supports your foot arch — becomes irritated or inflamed. It typically presents as:
- Sharp pain in the heel, especially with the first steps in the morning
- Discomfort that worsens after a run or long periods of standing
- Stiffness or tightness through the arch of the foot
Runners are particularly at risk due to the repetitive stress placed on the feet with every stride.
Why Runners Develop Heel Pain
Several factors can contribute to plantar fasciitis in distance runners:
- Sudden increases in training load (e.g., ramping up mileage too quickly)
- Inappropriate or old footwear with poor arch support or with too many kilometres on them
- Tight calf or foot muscles placing extra strain on the heel
- Poor calf strength or endurance
- Biomechanical issues such as flat feet or high arches
- Running too much on hard surfaces like concrete paths or roads
When Should a Runner See a Physio?
If you feel heel pain coming on, start with a few days rest and let the dust settle first. After this, it’s worth considering seeing a physiotherapist if:
- Pain has persisted for more than two weeks without improvement
- Heel pain is worse in the morning or after periods of rest
- You’ve had to modify your training or work due to heel pain experience pain that interferes with running or daily activities
- You’ve tried self-management (stretching, rest, ice) with little benefit
- The pain is starting to affect your running technique, leading to other aches (knee, hip, or back pain)
Ignoring plantar fasciitis can lead to chronic heel pain and a longer recovery period.
How Physiotherapy Can Help Runners with Plantar Fasciitis
A physiotherapist will assess your running biomechanics, training habits, and footwear to develop a tailored recovery plan. Treatment may include:
- Manual therapy to release tension in the plantar fascia and calf muscles
- Targeted exercises to strengthen calf muscles and foot and ankle stabilisers
- Stretching programs for calves and Achilles tendon
- Footwear advice or temporary orthotics for better support
- Load management strategies to keep you running safely while recovering
Many runners find that with early physiotherapy intervention, they can stay active and avoid prolonged time off running.
Tips for Runners to Prevent Heel Pain
- Warm up before runs and include calf stretches afterward
- Rotate running shoes regularly and choose footwear suited to your foot type
- Progress training mileage gradually (avoid big weekly jumps)
- Incorporate strength training for your calves, hamstrings, hips and core
- Listen to early warning signs — don’t push through persistent heel pain
Take home message:
Plantar fasciitis is common among runners, but it doesn’t have to derail your training. If you’re experiencing ongoing heel pain, a physiotherapist can help identify the underlying cause, treat the symptoms, and get you back to running confidently.
If you’re a runner in Perth struggling with heel pain or plantar fasciitis, our experienced physiotherapists can help you recover and prevent future flare-ups.
Book an appointment today with one of our experiences physiotherapists and take the first step toward pain-free running.
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Yours in health,
Subiaco Physiotherapy
