Get the right advice for plantar fascia and achilles tendinitis pain.

Star Physio’s Dr James Debenham (PhD) assessing achilles tendonitis and plantar fascia pain.

Best Treatment for Plantar Fasciitis, heel spurs and achilles pain.

What is it?

Plantar Fasciitis, heel pain or heel spurs is broadly described as pain near the heel of the foot. It is usually as an overuse injury, although the experts at Star Physio describe it as an “under-prepared injury” where someone has taken on exercise beyond their capacity. This leads to an initial period of inflammation, but usually leads to degeneration of the plantar fascia. This requires careful rehabilitation by a physiotherapist who understands the evidence for treatment, for a successful long term outcome. Previous treatments of rolling, stretching and massage have been shown to do very little at best, and often make things worse! Read ahead to learn more!

Why is there so much around at the moment?

The evidence for maintaining (or regaining!) fitness is overwhelming. For many people, the mid life “spread” becomes a reality and often in the attempt to fix this, there can be a tendency to overdo the “comeback” to exercise. This increase, or for many change in activity with more impact or “spring” required is the main reason we are seeing so much plantar fascia pain currently.

On top of this, the loss of muscle mass common with aging and strength decay (Check out Steve Jeffries’ great blog on that here) provides a double “whammy” of less strength and more requirement!

For females, in particular those entering the menopausal stage of life, there are additional challenges with hormone changes. These changing levels can soften tendons making them more susceptible to pain and injury not to mention the effect on bone health and risk of osteopenia and osteoporosis. Our Clinical Nutritionist, Jemma Watson, is an expert in these areas analysing diet and hormone levels through rigorous blood testing. The sooner these additional factors are identified, the quicker they can be addressed and turned around!

Is it easy to treat?

A quick answer… No! Due to the degenerative nature of this injury, careful management, fine tuning and patience are part of the game! 

Sadly, there are many health professionals who are advertising and providing disproven and outdated forms of treatment for this common problem. Read Star Physio’s tips below to help you choose the right practitioner! What often starts as a nuisance niggle in the heel in the morning, or at the start of a run, can quickly turn into an issue which can affect your exercise and enjoyment of life for many months. Don’t delay, get in and let one of our experts give you the right information and advice to get you back on track quickly!

At Star Physio, we have world leading researchers and experts in tendon pain on staff to make sure you get the best, and most up to date treatment and advice available. Google the latest research around tendon pain and you will be sure to find the names of a few of our physios there! No snake oil or disproven treatment, just the best possible care to have you back doing what you love as quickly as possible. Check out our team here https://starphysiowa.com.au/about/our-team/ 

Our expert team are available at  West Perth and Mosman Park. See this link for clinic location maps. https://starphysiowa.com.au/contact-us/

What about scans?

Sometimes scans or x-rays will show microtearing, or a bony spur in the area of pain. These are often not be related to the pain. In most cases, there is no need to get X-Rays or other scans, as the results are unlikely to change the way the a good physiotherapist will manage your injury.

Don’t!

  • Stretch your sore plantar fascia! Plantar Fasciitis is an enthesopathy, that is an irritation where a tendon, or fascia, attaches to the bone. Previously we thought stretching was the right treatment! We now know that it is usually not, as it tends to irritate the structures.
  • Massage or roll your plantar fascia! This is an irritation. Rubbing or rolling it will usually only irritate it more! As we say again and again… “Stop picking the scab! Let your body heal!”
  • Use ultrasound or laser on your plantar fasciitis! Many studies have shown that ultrasound and laser have no greater effect that placebo in the treatment of these conditions. Don’t waste your money seeing health professionals who offer this as treatment for you – they have either not kept up with education and evidence or are trying to fleece you!

Do!

  • Manage your load. Use the advice of an expert physiotherapist about whether a period of rest is appropriate, or whether subtle training modification is required. Too many athletes rest these injuries unnecessarily, leading to reduced tissue strength and reduced fitness, compounding the problem.
  • Strengthen your springs! The plantar fascia is an extension of the lower limb “spring”, particularly including the calf muscles and achilles tendon. Commonly, we see weakness in the calf muscles (relative to requirements) as a major factor in both plantar fascia and achilles tendinitis. A graduated program of strengthening can be commenced almost immediately by an expert physiotherapist, but the wrong program delivered will cause more pain! Read a bit more about strength and conditioning at Star Physio here.
  • Use ECRB or shock wave therapy! While we do not usually advocate for this as first line treatment, for tendons and bony attachment pain such as plantar fasciitis, heel spurs and achilles pain, this can be a valuable adjunct. All of the best research around Shockwave therapy shows that it always works best combined with the right strengthening program. Star Physio have invested in a state of the art Shock Wave therapy machine and are very excited about the results we are seeing. Read more about Shockwave Therapy Here!

Dr Sam Steel (Podiatrist) providing shockwave therapy for plantar fasciitis.

Maybe?

  • Orthotics and taping. These often provide short term relief of pain for some patients, however must be combined with the right exercise program for your plantar fascia or achilles issues. Our fabulous podiatrists can advise you on whether orthotics are appropriate for you.The key is fixing the underlying issues.
  • New/ different shoes. As with the above, there may be short term improvement with a higher heel counter or more cushioning. We will often add a $5 heel wedge to the back of the existing shoe which can provide  pain relief in the early stages of rehabilitation. Check out Dr Sam’s latest article on the best shoes of 2025 here!
  • Calf Massage/ release. Evidence to support this treatment is limited, but many clients have reduced pain in the plantar fascia or achilles when they have their calf muscles “released”. Certainly worth trying in conjunction with the “dos” as outlined above

The Star Physio Difference.

At Star Physio we are proud to offer the best team, witht he best evidence and equipment to get you back to what you love, or help you get to where you want to be.

The sooner we can accurately diagnose your problem, the sooner we can get things sorted!

The Star Physio team are proud to offer this expert advice and look forward to assisting you with any tendon problems. Stop wasting money and time, see the experts today! Book here now!