Causes & Treatment for Plantar Fasciitis


by Nathanael (Nate) Chan, Physiotherapist


Has heel pain ever held you back during your walks, runs or training sessions?Are the first few steps you take every morning painful and sore?
Plantar fasciopathy/fasciitis could be the culprit.

The plantar fascia is a connective band originating at the bottom of the heel and stretching towards your toes.  Its purpose is to support the arch of your foot where it elongates during foot contact. It then acts as a spring to propel you forward as a part of the windlass mechanism when we walk or run.


Common Causes of Plantar Fasciitis 

  • Flat footed or high arches (overpronation and supination)
  • Middle-aged or older
  • Inappropriate or worn out shoes
  • Overweight
  • Certain sports (e.g. running, dancing)

If you have pains and aches these are our top 3 exercises!


  1. Calf Stretches

  2. Towel Crunches 

  3. Trigger Point Ball Release