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If you’ve ever taken your first few steps in the morning and felt a sharp pain under your heel, you’re not alone.

For many people, the discomfort eases after walking for a few minutes, only to return later in the day after sitting for a long time or spending hours on their feet.

This pattern is one of the most recognisable features of plantar fasciitis, a common cause of heel pain that affects people of all ages and activity levels.

Whether you’re a runner, a retail worker, a parent constantly on the move or someone who simply enjoys walking, plantar fasciitis can make even short distances uncomfortable.

Understanding why it develops and what may help can make it easier to manage your symptoms and return to comfortable movement.

What Is Plantar Fasciitis?

The plantar fascia is a thick band of connective tissue that runs along the bottom of your foot, connecting your heel to your toes.

Its job is to help support the arch of the foot and absorb forces every time you walk, run or stand.

Like many tissues in the body, the plantar fascia responds to the amount of load placed upon it.

When the demands placed on the foot exceed what the tissue can comfortably tolerate, irritation and pain may develop.

Why Is the Pain Worse in the Morning?

One of the most common questions people ask is:

“Why does it hurt most when I first get out of bed?”

While you’re sleeping, your foot remains relatively still for several hours.

The first few steps after waking suddenly place load through the plantar fascia again, making symptoms more noticeable.

Many people find that once they have walked around for a few minutes, the discomfort eases.

However, after another long period of sitting, the same pattern often returns.

Common Signs of Plantar Fasciitis:

Although symptoms vary between individuals, many people notice:

• pain underneath the heel
• discomfort during the first steps of the morning
• pain after sitting for long periods
• soreness after prolonged standing
• discomfort following long walks
• tenderness around the inside of the heel

Symptoms often develop gradually rather than appearing suddenly.

Does Rest Fix Plantar Fasciitis?

Many people assume complete rest is the answer.

While reducing activities that significantly aggravate symptoms may sometimes be appropriate, complete rest isn’t always the most effective long-term solution.

The plantar fascia generally responds best to a gradual and appropriate return to loading based on the individual’s symptoms.

Finding the right balance between activity and recovery is often an important part of management.

How Is Plantar Fasciitis Assessed?

A thorough assessment usually involves more than confirming where the pain is located.

Your chiropractor may assess:

• when symptoms began
• walking pattern
• ankle mobility
• calf flexibility
• foot mechanics
• activity levels
• work demands
• previous injuries

Understanding these contributing factors helps guide a personalised management plan.

How Chiropractic Care May Help:

Following an appropriate assessment, chiropractic care may form part of a broader management approach for plantar fasciitis.

Depending on your presentation, care may include:

• manual therapy where appropriate
• soft tissue techniques
• mobility exercises
• strengthening recommendations
• advice regarding activity modification
• movement education
• strategies to improve lower limb biomechanics

Management is tailored to the individual rather than using the same approach for every case.

Plantar fasciitis is one of the most common causes of heel pain, but it isn’t always the result of one injury or one specific activity.

In many cases, symptoms develop gradually as the foot responds to repeated loading over time. Because the foot works together with the ankles, knees and hips, understanding how your whole body moves is often just as important as examining the heel itself.

At Wellbeing Chiropractic, we assess movement from the ground up. By identifying the factors contributing to heel pain, we can provide personalised care aimed at supporting comfortable movement, improved function and long-term musculoskeletal health.

FAQ

What causes plantar fasciitis?

Plantar fasciitis is commonly associated with repeated loading of the plantar fascia. Factors such as activity levels, footwear, ankle mobility and walking mechanics may all contribute.

Why is plantar fasciitis worse in the morning?

Many people experience increased pain during the first few steps after getting out of bed because the plantar fascia begins taking load again after several hours of rest.

Can plantar fasciitis go away on its own?

Some cases improve with time, while others benefit from professional assessment and a personalised management plan.

Can chiropractic care help with plantar fasciitis?

After an appropriate assessment, chiropractic care may help support mobility, lower limb function and movement quality as part of an individualised approach.

How long does plantar fasciitis last?

Recovery varies from person to person and depends on factors such as symptom duration, activity levels, movement patterns and adherence to management recommendations.

Heel pain shouldn’t stop you from enjoying everyday life. If you’re experiencing ongoing pain under your heel or discomfort during walking, book an appointment online with Wellbeing Chiropractic clinics across Melbourne, Sydney and Brisbane our team can assess your movement, identify contributing factors and create a personalised care plan to help you move with greater comfort and confidence.