1. Plantar Fasciitis: Causes, Symptoms & Treatment Options
2. Erin Shapcott
3. June 30, 2025
4. Uncategorized
5. If you’ve ever stepped out of bed and felt a sharp, stabbing pain in your heel, you’re not alone, you could be dealing with plantar fasciitis. This condition is one of the most common causes of heel pain, affecting runners, walkers, athletes, and anyone who spends long hours on their feet. It occurs when the plantar fascia, the thick band of tissue that supports the arch of your foot, becomes irritated or inflamed.
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7. At Sheddon Physiotherapy and Sports Clinic in Oakville, Ontario, we see plantar fasciitis regularly, and we know how frustrating and limiting it can be. Our experienced team works with athletes, active families, and busy professionals to help them get back on their feet quickly, using a combination of hands-on treatment, customized rehab plans, and evidence-based care.
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9. Keep reading to learn what causes plantar fasciitis, how to prevent it, and what you can do to treat it effectively, so you can stay active and pain-free.
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11. What Is Plantar Fasciitis?
12. Visual explanation of plantar fasciitis – symptoms, causes, and progression of heel pain Physiotherapy Oakville
13. Plantar fasciitis is the inflammation or irritation of the plantar fascia, a thick, fibrous band of tissue that runs along the bottom of your foot, connecting your heel bone to your toes. This structure plays a key role in supporting the arch of your foot and absorbing the shock of walking, running, and jumping.
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15. Common Symptoms Include:
16. A sharp or stabbing pain in the heel, most noticeable with your first steps in the morning
17. Pain after prolonged standing or after exercise (not usually during)
18. Tightness in the arches or bottom of the foot
19. Discomfort that may lessen with movement but returns after rest
20. How It Typi call y Progresses
21. Plantar fasciitis often begins with mild discomfort that comes and goes. Without proper treatment, it can become chronic and more painful, potentially interfering with daily activities, work, and sport. If heel pain persists for more than two weeks or begins to affect your mobility, it’s important to seek professional help. At Sheddon Physiotherapy and Sports Clinic, we help patients address plantar fasciitis early, before it becomes a long-term issue.
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23. Common Causes and Risk Factors
24. Runner’s legs in motion – visual for plantar fasciitis risk factors and overuse injuries Physiotherapy Oakville
25. Plantar fasciitis doesn’t just happen overnight — it often develops due to repetitive stress or biomechanical imbalances. Common causes and risk factors include:
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27. Overuse from activities like running, walking, or standing for long periods
28. Poor footwear, including worn-out shoes with little arch support
29. Flat feet or high arches, which alter the load on the plantar fascia
30. Tight calf muscles or Achilles tendons, which place added strain on the heel
31. A sudden increase in activity, such as starting a new workout or ramping up distance too quickly
32. Treatment Options at Sheddon Physiotherapy and Sports Clinic
33. At Sheddon Physiotherapy and Sports Clinic, we use a multi-modal treatment approach to get you back on your feet quickly and reduce the risk of recurrence. Your personalized treatment plan may include:
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35. Manual Therapy
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37. Soft tissue release, joint mobilizations, and myofascial techniques.
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39. Manual therapy treatment – physiotherapist applying soft tissue techniques for pain relief and recovery Physiotherapy Oakville
40. Shockwave Therapy
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42. An effective tool to stimulate healing in chronic cases
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44. Shockwave therapy for leg pain – physiotherapist applying treatment to stimulate healing Physiotherapy Oakville
45. Exercise
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47. Targeted stretches and strengthening exercises for the foot, calf, and hip
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49. Step-up exercise with support – targeted strength training for foot, calf, and hip rehabilitation Physiotherapy Oakville
50. Orthotics
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52. Orthotics display with anatomical foot models Physiotherapy Oakville
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54. Orthotics help to reduce strain and support proper foot mechanics
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56. Stretches and Exercises for Plantar Fasciitis Relief
57. Specific exercises can go a long way in relieving symptoms and restoring strength. Some of the most effective physiotherapist-approved exercises include:
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59. Calf Stretches: to reduce tension through the Achilles and plantar fascia
60. Plantar Fascia Stretch: rolling the foot on a frozen water bottle or using a towel stretch
61. Foot Strengthening Exercises: such as toe curls, towel scrunches, and marble pickups to build intrinsic foot muscles
62. When to See a Physiotherapist in Oakville
63. If you’re dealing with persistent heel pain, it’s time to book an assessment. You should seek help from a physiotherapist if:
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65. Pain has lasted longer than 2 weeks despite rest and home care
66. You’re having trouble walking, running, or standing for long periods
67. You want to return to sport or work safely without reinjury
68. Early intervention can shorten your recovery time and help prevent chronic pain.
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70. Why Choose Sheddon Physiotherapy and Sports Clinic
71. Sheddon Physiotherapy and Sports Clinic has been helping Oakville residents move better and live pain-free for over a decade. Here’s why patients trust us with their foot and heel pain:
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73. We have extensive experience treating plantar fasciitis, running injuries, and foot biomechanics
74. Our multidisciplinary team includes physiotherapists, massage therapists, sports medicine doctors and a pedorthist.
75. We’re conveniently located in Oakville, easily accessible from Mississauga, Burlington, and surrounding areas
76. Trusted by local athletes, parents, and active professionals across all ages and activity levels
77. If recurring heel pain is keeping you from running, pushing through workouts, or enjoying life…
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79. Book your appointment today
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81. New patients welcome – no referral required
82. Online booking available for your convenience
83. We offer direct billing to most major insurance providers
84. Let our team help you get back to doing what you love , without heel pain holding you back.
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86. Contact us today:
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88. 1300 Cornwall Rd #103, Oakville
89. Call 905‑849‑4576
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91. Frequently Asked Questions
92. Why does my heel hurt first thing in the morning?
93. Morning heel pain is typical with plantar fasciitis due to overnight shortening of the plantar fascia which leads to a sharp stretch with your first steps
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95. Could my shoes or running be making it worse?
96. Yes. Unsupportive footwear, overtraining, and steep inclines increase strain on the plantar fascia
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98. Do I need custom orthotics for plantar fasciitis?
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100. Not everyone needs custom orthotics, but they can be helpful if you have flat feet, high arches, or foot alignment issues. At Sheddon Physiotherapy and Sports Clinic, we assess your gait and foot mechanics to determine if orthotics, taping, or footwear changes would benefit your recovery.
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102. Should I stop walking or running with plantar fasciitis?
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104. You may need to modify your activity, but not necessarily stop altogether. Continuing to walk or run on a painful heel can delay healing. A physiotherapist can help adjust your training, improve biomechanics, and create a safe plan to stay active without worsening your symptoms.
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106. What women's physiotherapy are Saying
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108. “I have used Sheddon in the past for knee issues and plantar fasciitis with great success. I recently returned to see Madeline again, this time for elbow pain that showed up just before my big 200km charity ride. As always I received excellent expert treatment and stretching suggestions – I’m ready for the ride!“
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110. “I can’t say enough good things about Sheddon Physiotherapy Clinic! Alicia is an absolutely amazing therapist who has helped me tremendously with a variety of issues, including a stiff neck, back pain, tennis elbow, and plantar fasciitis. Her expertise and personalized care made all the difference in my recovery, and I felt improvement after each session.“
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115. Website: https://www.sheddonphysio.com/womens-health/