Plantarfasciopathy (Plantar Fasciitis) : Why Your Heel Hurts and How to Treat It Naturally

Do you have sharp heel pain when you take your first steps in the morning? It might not be “plantar fasciitis” and the good news is, it’s treatable!

WHAT IS PLANTARFASCIOPATHY?

Plantarfasciopathy (previously called plantar fasciitis) is one of the most common causes of heel pain. It happens when the thick band of tissue under your foot, the plantar fascia, becomes overloaded near or at where it attaches to your heel bone.

Rather than being an inflammatory problem, plantarfasciopathy is now understood as a multi-factorial condition. This means the fascia at the heel’s attachment point (the enthesis) undergoes wear and microtears from too much stress and not enough recovery.

Over time, this can lead to the sharp, stabbing heel pain that’s worst in the morning or after long periods of sitting. Thankfully, there are steps you can take to resolve that pain!

🎧 Prefer listening? Check out our podcast episode on plantarfasciopathy.

WHO GETS PLANTARFASCIOPATHY?

Anyone can experience plantarfasciopathy, from active exercisers to more sedentary people. However, research shows certain groups are more at risk:

• Adults aged 40–60 years (1 in 10 will experience plantar heel pain)
• Runners and walkers (especially after increasing mileage or training volume)
• People with limited ankle dorsiflexion (placing more load on the plantar fascia)
• Those who spend long hours standing on hard surfaces
• Individuals with higher body weight or weak foot muscles

It’s not just an athlete’s problem — even relatively inactive people can develop plantarfasciopathy when the fascia isn’t conditioned to handle everyday loads.

WHY DOES IT MATTER?

Plantarfasciopathy can significantly affect your comfort and movement. It’s one of the leading causes of chronic foot pain worldwide, costing billions yearly and often reducing activity. Common symptoms include:

• Sharp heel pain with first steps in the morning
• Pain after rest or inactivity
• Tenderness under the heel, especially on the inner side
• Stiffness that eases with movement but worsens again after long activity

Ignoring it or simply “resting it” rarely solves the issue because it’s often about tissue tolerance, not inflammation.

WHAT CAN YOU DO ABOUT IT?

The great news: treatment of plantarfasciopathy responds very well to movement-based rehabilitation! Exercises that target strength, mobility, and load management — along with lifestyle changes — can make a big difference.

• 👟 Wear footwear with a wide toe box and minimal heel lift.
• 💪 Strengthen your calves and intrinsic foot muscles.
• 🧘 Mobilise your ankles and calves using tools like our cork roller.
• 🚶 Manage load — reduce excessive walking or running, then rebuild gradually.
• 🦶 Massage, move and stretch the arch and plantar fascia gently.
• ⚖️ Restore balance to distribute load evenly across the foot.

WHEN TO SEEK HELP

If heel pain lasts more than 6–8 weeks or limits walking or daily life, seek guidance from a TFC Pro who can assess your foot mechanics and create a personalised plan.

• Pain worsening despite rest or exercise
• Numbness, tingling, or burning in the heel
• Pain at rest or at night
• Severe or persistent pain that limits walking

THE TAKEAWAY

Plantarfasciopathy is one of the most common and misunderstood causes of heel pain. It’s not just inflammation — it’s about restoring your fascia’s capacity to handle load. With strength, mobility, and natural footwear, most people can recover fully without injections or surgery.