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Heel pain

Plantar fasciitis: causes, symptoms and effective solutions

Plantar fasciitis, a common foot condition that can affect anyone. In this informative guide, we'll delve into what plantar fasciitis is.

What it is

The plantar fascia is a thick band of tissue running from the heel bone to the base of the toes. It supports the arch and stores energy as you walk. When it is repeatedly overloaded, the tissue at its heel attachment becomes irritated and painful. Despite the name, it is more often a degenerative overload problem than a true inflammation.

How it feels

Sharp or bruising pain under the inside of the heel. Worst with the first steps out of bed or after sitting, easing as you move, then building again after a long day on your feet. It is usually tender to press on one specific spot, and can feel tight through the arch.

Why it happens

Almost always a change in load. A sudden increase in walking, running or standing hours, a new job on hard floors, worn-out or very flat shoes, a period of weight gain, tight calves limiting ankle movement, or a foot that flattens more than it should. Age plays a part too, as the tissue becomes less tolerant over time.

What actually helps

Settling the load comes first: reducing the aggravating activity without stopping altogether, supportive footwear worn indoors as well as out, and taping or padding to offload the painful attachment. Calf and fascia stretching restores the ankle movement that is usually missing.

From there, strengthening the calf and foot muscles is what changes the tissue's tolerance and keeps the problem from returning. Orthoses help when foot structure or work surfaces are part of the cause. Dry needling can release a tight calf that is driving the load. For stubborn cases, we look again at the diagnosis before escalating treatment.

How long it takes

Most people feel a meaningful difference within two to six weeks of getting the load right, with full resolution taking longer. The cases that drag on are usually the ones where the aggravating activity never changed. Starting early makes a real difference.

Sound familiar?

Have it assessed properly. No referral needed.

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podhealth

Podiatrist in Adelaide: Podhealth Foot & Ankle Clinic in Tea Tree Gully, Payneham and Kilburn

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Podiatrist providing routine nail and skin care at Podhealth in Adelaide
3D foot scanning for custom orthotics at Podhealth, Adelaide
Podiatrist performing a hands-on foot and ankle assessment
Paediatric podiatry gait assessment for a child in Adelaide
Podiatrist explaining foot anatomy to a patient in clinic
Foot treatment during a podiatry appointment at Podhealth

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Tea Tree Gully · Payneham · Kilburn

Health funds & funding

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What hurts?

Pain in the foot often starts somewhere else. Pick the area that sounds like yours — each one covers several possible causes.

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Everything we treat

What we do

All 17 →

A podiatrist is a university-qualified, AHPRA-registered health practitioner specialising in the foot, ankle and lower limb. You can book directly, no GP referral needed.

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Podiatrist treating a patient during a home visit in Adelaide Home visits Can't get to us?
We come to you →

What we do

A podiatrist is a university-qualified, AHPRA-registered health practitioner specialising in the foot, ankle and lower limb. You can book directly, no GP referral needed.

Tap any service for the detail.

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What hurts?

Pain in the foot often starts somewhere else. Find the area that sounds like yours — each one covers several possible causes, and the first appointment is about working out which is yours.

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The team

Emmanuel Ngabo, senior podiatrist at Podhealth Foot and Ankle Clinic, Adelaide

Emmanuel Ngabo

Senior Podiatrist

Emmanuel graduated from the University of South Australia in 2015 and has worked predominantly in private practice ever since. Much of that has been inside multidisciplinary health centres, alongside GPs, physiotherapists and diabetes educators, and it shaped how he treats: the foot in the context of the whole person, not in isolation.

Patients describe him as knowledgeable, empathetic and attentive to detail. He is solution-focused, explains what he finds in plain language, and has a good sense of humour and better bedside manner. A member of the Australian Podiatry Association, he keeps up ongoing professional development so treatment reflects current evidence rather than habit.

Outside work he is usually with friends and family over good music and a glass of red. He has recently taken a keen interest in cycling, and still has some dance moves in him.

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Home visits · Metropolitan Adelaide

Good foot care, in your own space.

The same podiatry we provide in clinic, brought to you at home. For Support at Home packages, NDIS, DVA and private patients who can't get in to see us.

Podiatrist treating a patient during a home visit in Adelaide

What a visit covers

The first visit runs a full 60 minutes — time to understand your feet, your health, your mobility and what you want to be able to do.

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Our team will call you back. A family member or carer can fill this in for you. We visit metropolitan Adelaide — tell us your suburb and we'll confirm we cover it.

We use the details you send only to arrange your call back and care. Read our privacy notice.

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Home visits are not an emergency service. For urgent or life-threatening concerns, call 000.

First visit

40 minutes. No referral needed.

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Bring

Your everyday shoes, any orthotics, and your Medicare, DVA, NDIS or fund card.

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Good to know

Foot health, explained plainly.

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Have it assessed properly. No referral needed.

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