Before you start, please watch this video.

NOTE: These resources are intended for those experiencing plantar fasciosis. We encourage you to visit a podiatrist for correct diagnosis and a tailored management plan specific to your needs.

If your heel pain appeared following an accident or you notice excessive swelling, redness, bruising or a break in the skin, please visit a health professional as soon as possible.

Please watch before strapping your feet.

Taping is an easy and effective way to provide relief for your heel pain symptoms. Podiatrist, Emma demonstrates two taping techniques you can apply at home as required. Taping is a temporary measure we utilize to offload the plantar fascia and will often be used as an adjunct treatment alongside other load management strategies specific to you.

Tight calf musculature is often associated with heel pain. Stretching of our calf muscles can improve our ankle joint range of motion, increase our flexibility, and reduce muscle pain or soreness. All these factors contribute to offloading our plantar fascia and restoring our functional capacity.

Self-massage with a ball can relieve heel pain symptoms through reducing tension of soft tissue structures (particularly plantar fascia) and mobilizing the joints in our feet. Complete as necessary and only apply pressure within your tolerance.

Ensuring your footwear is well-fitted and suitable for the activities you’re participating in is essential in managing load. Emma discusses features of footwear to consider when choosing your shoes to make sure we are providing the most appropriate support for our feet.