Plantar Fasciopathy (Plantar Fasciitis): Why Your Heel Hurts & How to Treat It Naturally
By the Neurohealth Wellness Team – Chiropractic, Massage, Acupuncture & Movement Rehabilitation
Serving Allambie Heights, Brookvale & the Northern Beaches
Heel pain is one of the most common musculoskeletal complaints we see at Neurohealth Wellness, and for many people it begins with a sharp, stabbing sensation when taking the first steps out of bed. You may have been told you have plantar fasciitis, but the more accurate and up-to-date term is plantar fasciopathy — and the great news is that a natural, movement-centred approach can make a huge difference in resolving it.
At Neurohealth Wellness, our chiropractors, massage therapists and acupuncturists work together to treat plantar fasciopathy at its root cause — not simply mask symptoms. This article breaks down what’s really happening under your foot, why your heel hurts, and how you can rebuild strong, resilient feet for long-term health.
What Is Plantar Fasciopathy?
Plantar fasciopathy is a condition affecting the plantar fascia — the thick, fibrous band under your foot that connects your heel bone to your toes. Although “fasciitis” implies inflammation, current research shows that plantar fasciopathy is not primarily inflammatory. Instead, it’s a load-related condition involving:
- Microtears and wear at the fascia’s attachment to the heel (the enthesis)
- Reduced tissue tolerance due to overload, under-recovery, or weak foot structures
- Compensations in walking and standing mechanics
This shift in understanding is important. If the issue isn’t inflammation, then rest, ice, or anti-inflammatory medications alone won’t fix it. The real solution lies in building stronger, more resilient feet.
Who Gets Plantar Fasciopathy?
Plantar fasciopathy affects a wide range of people — from athletes to office workers to anyone spending long days on their feet. The most common risk factors supported by current evidence include:
- Adults aged 40–60 (up to 1 in 10 experience plantar heel pain)
- Runners and walkers, especially after increasing training volume
- Limited ankle dorsiflexion, which increases strain on the plantar fascia
- Standing long hours on hard surfaces
- Higher body weight
- Weak foot intrinsics or a history of ankle or foot injuries
And despite what many believe, you don’t need to be an athlete to develop plantar fasciopathy. Even relatively inactive people can experience heel pain when the foot tissues are not conditioned to handle daily loads.
Why Does It Matter?
Ignoring plantar heel pain can reduce your ability to walk, exercise and move confidently. It’s also one of the leading causes of chronic foot pain worldwide. Common symptoms include:
- Sharp heel pain with your first steps in the morning
- Pain after periods of rest
- Tenderness under the heel, often on the inside edge
- Stiffness that improves with light activity but worsens with prolonged standing
Many people try to “wait it out”, only to find the problem lingers for months. That’s because plantar fasciopathy improves not with rest, but with progressive, intelligent loading.
Why Neurohealth Wellness Takes a Different Approach
At Neurohealth Wellness, based in Allambie Heights near Brookvale, we specialise in natural, movement-centred care. Our practitioners understand that the foot is a dynamic, adaptable structure — one that thrives on movement, strength and freedom, not restriction.
We avoid relying on rigid orthotics as a first-line treatment. Instead, we focus on freeing the feet, strengthening the low-load stabilisers of the foot and ankle, and restoring healthy walking mechanics.
Our multidisciplinary approach includes:
Chiropractic Care
Our chiropractors — including Dr Steve and the team — assess the entire kinetic chain, not just the foot. Hip mobility, knee alignment, ankle stiffness and lumbar nerve function all influence heel pain. By improving joint mechanics, soft tissue health and neuromuscular control, chiropractic care can reduce strain on the plantar fascia.
Massage & Myotherapy (Ana)
Ana provides targeted soft tissue therapy, including cupping, trigger point release and deep tissue massage to the calf, soleus, plantar muscles and Achilles complex. This helps restore tissue elasticity and reduce mechanical stress through the fascia.
Acupuncture (Lucia)
Traditional and modern acupuncture techniques help calm pain pathways, improve circulation and facilitate tissue repair. Many patients report rapid relief of morning pain following acupuncture.
Rehab Exercises & Movement Coaching
We emphasise intrinsic foot strengthening, controlled loading and gradual return-to-activity programs. This aligns with modern evidence showing that active rehabilitation is superior to passive modalities alone.
Natural, Evidence-Based Strategies to Treat Plantar Fasciopathy
Here are the key steps we recommend at Neurohealth Wellness — all grounded in research and clinical experience.
1. Free Your Feet: Choose Natural Footwear
Tight, narrow shoes squeeze the toes together and elevate the heel, altering how your foot loads. Shoes with:
- A wide toe box
- Minimal heel lift
- Flexibility through the sole
help restore natural foot movement and reduce strain on the fascia.
2. Build Strength Through the Foot & Calf
Weak foot intrinsics often cause the plantar fascia to take on more load than it should. Strengthening key structures helps restore load-sharing.
Try exercises like:
- Calf raises
- Big-toe loading drills
- Short foot exercises
- Towel scrunches or toe spreading
Our chiropractors create personalised programs to match your tolerance and goals.
3. Mobilise the Ankles & Calves
Limited ankle dorsiflexion is a major contributor to heel pain. Using a cork roller or mobility tools, gently work through:
- The calf (gastrocnemius/soleus)
- The Achilles tendon
- The plantar fascia
This helps redistribute load more evenly through the foot.
4. Manage Your Load
Completely stopping activity often leads to more stiffness and slow recovery. Instead, we recommend:
- Reducing excessive walking or running temporarily
- Rebuilding volume gradually
- Avoiding barefoot walking on hard floors early in recovery
- Adding foot-strengthening work before increasing activity
Smart load management prevents re-irritation and helps the fascia adapt safely.
5. Restore Balance & Alignment
Chiropractic care can help restore:
- Ankle and subtalar joint mechanics
- Hip and pelvis alignment
- Nerve mobility through the sciatic pathway
- Even weight distribution when standing
When the whole kinetic chain works harmoniously, the plantar fascia experiences less overload.
6. Gentle Soft Tissue Mobilisation
Foot massage, sole rolling, and fascia mobilisation techniques can help ease stiffness, particularly early in the morning.
Ana and our chiropractic team provide targeted soft tissue work tailored to your sensitivity and stage of recovery.
7. Acupuncture for Pain & Healing
Acupuncture is well-supported for musculoskeletal pain modulation and can:
- Reduce sharp morning pain
- Improve local blood flow
- Enhance tissue repair
- Reduce nervous system sensitivity
Lucia integrates these techniques seamlessly into a holistic treatment plan.
When Should You Seek Professional Help?
Book in with our team if:
- Pain persists longer than 6–8 weeks
- Pain limits your daily walking, standing or exercise
- Pain worsens despite rest or home exercises
- You experience numbness, tingling or burning
- Pain occurs at rest or at night
- Your symptoms are severe or progressively worsening
Our goal at Neurohealth Wellness is not just to “treat your pain”, but to help you build resilient, adaptable feet that support your movement for life.
The Neurohealth Wellness Philosophy: Prevention Over Cure
Once symptoms settle, it’s tempting to stop rehabilitating. But plantar fasciopathy often develops because the foot structures weren’t strong or conditioned enough for your daily demands.
We emphasise:
- Long-term foot strengthening
- Natural footwear transitions
- Daily mobility rituals
- Healthy standing/walking habits
- A proactive approach to movement
This preventive focus helps ensure your pain doesn’t return months later.
The Takeaway
Plantar fasciopathy is common — but highly treatable with the right approach. It’s not just inflammation; it’s a load-capacity issue. By improving strength, mobility, footwear and movement patterns, most people can recover naturally without injections, surgery or long periods of rest.
At Neurohealth Wellness, our multidisciplinary team — chiropractic, massage, acupuncture and movement rehabilitation — works collaboratively to restore your foot health from the ground up.
Ready to Rebuild Strong, Pain-Free Feet?
We’d love to help.
📍 Neurohealth Wellness – 33–35 Kentwell Rd, Allambie Heights
📞 (02) 9905 9099
🌐 Book Online: https://www.neurohealthwellness.com.au/booking
Scientific References
- Riel, H., Cotchett, M., et al. (2019). Isolated calf strengthening is effective for plantar fasciopathy: A randomised controlled trial. Scandinavian Journal of Medicine & Science in Sports.
- Buchbinder, R. (2004). Plantar fasciitis. New England Journal of Medicine.
- Lemont, H., Ammirati, K., & Usen, N. (2003). Plantar fasciitis: A degenerative process (fasciosis) without inflammation. Journal of the American Podiatric Medical Association.
- Cheung, R. T., & Ngai, S. P. (2016). Effects of footwear on plantar fasciitis. Journal of Foot and Ankle Research.
- Huffer, D., Hing, W., & Newton, R. (2017). Strength training to treat chronic plantar fasciitis. Physical Therapy in Sport.
- Rathleff, M. S., et al. (2015). High-load strength training improves outcomes in plantar fasciitis. Scandinavian Journal of Medicine & Science in Sports.
