Heel Pain and Plantar Fasciitis
✓ Morning “first-step” pain = common sign of plantar fasciitis.✓ Calf tightness, over pronated feet, increased load + poor shoe support often make it worse.✓ Good news: most cases improve with simple changes — load management, stretching, taping and (when needed) orthotic support.Need a plan that fits your day?
- Heel pain is one of the most common reasons people visit us at Solecare Podiatry in Avonhead, Christchurch. It can come on gradually or appear suddenly after activity, often feeling worse first thing in the morning or after sitting for a while.
- In many cases, the cause is plantar fasciitis - inflammation of the thick band of tissue that supports the arch of the foot. Other possible causes include heel spurs, bursitis, or nerve irritation.
How We Help
We start by finding out why the pain is happening. That might involve checking your footwear, analysing your walking pattern, posture and evaluating load. Treatment can include:
✓ Orthotics (custom, 3D-printed, or prefabricated) to reduce strain on the heel✓ Footwear advice to improve support and cushioning✓ Stretching and strengthening exercises for the calf and arch✓ Taping or padding for short-term relief✓ In some cases, referral for imaging or further management
Most people notice improvement within 4–6 weeks once the cause is properly addressed.
🦶 Tip: Heel pain that hasn’t shifted after a few weeks of stretching or rolling is worth a proper podiatry check — early treatment usually means faster recovery..
✓ Orthotics (custom, 3D-printed, or prefabricated) to reduce strain on the heel✓ Footwear advice to improve support and cushioning✓ Stretching and strengthening exercises for the calf and arch✓ Taping or padding for short-term relief✓ In some cases, referral for imaging or further management
Most people notice improvement within 4–6 weeks once the cause is properly addressed.
🦶 Tip: Heel pain that hasn’t shifted after a few weeks of stretching or rolling is worth a proper podiatry check — early treatment usually means faster recovery..
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Reduce load. Restore function. Thoughtfully chosen tools.
Orthotics - Supporting Your every Step.
Appropriately prescribed orthotics can improve mobility, enhance sporting performance, reduce everyday pain by managing load. While they’re not a magic fix for every condition, well-fitted foot orthoses are one of the most effective tools for managing lower limb and foot problems.
✓ Orthotics are commonly used to help with:✓ Flat or over-pronated feet✓ Dropped metatarsals and forefoot pain✓ Severs disease (children’s heel pain)✓ Plantar fasciitis and heel pain✓ Some knee and lower back complaints
At Solecare Podiatry in Avonhead, Christchurch, we offer a full range of options - from Prefabricated EVA orthotics ($125) and Rigid pre-forms ($250) to fully Custom-casted devices ($600). This lets us tailor treatment precisely to your needs, comfort and budget.
✓ Orthotics are commonly used to help with:✓ Flat or over-pronated feet✓ Dropped metatarsals and forefoot pain✓ Severs disease (children’s heel pain)✓ Plantar fasciitis and heel pain✓ Some knee and lower back complaints
At Solecare Podiatry in Avonhead, Christchurch, we offer a full range of options - from Prefabricated EVA orthotics ($125) and Rigid pre-forms ($250) to fully Custom-casted devices ($600). This lets us tailor treatment precisely to your needs, comfort and budget.
What to Bring to Your Appointment
To make your visit efficient, please bring:
✓ Closed-in everyday and work shoes - please make sure the soles are clean✓ Trainers or sports shoes you wear most often✓ Any old orthotics you may have used✓ Loose trousers, leggings, or shorts (we’ll need to see your gait and foot position) If you’re considering new sports shoes and orthotics may be required, a neutral shoe allows the orthotic to work as intended - we’re happy to guide you before you buy. If you arrive in jandals or barefoot, we likely won’t be able to issue orthotics at that appointment - footwear matters for accuracy.
✓ Closed-in everyday and work shoes - please make sure the soles are clean✓ Trainers or sports shoes you wear most often✓ Any old orthotics you may have used✓ Loose trousers, leggings, or shorts (we’ll need to see your gait and foot position) If you’re considering new sports shoes and orthotics may be required, a neutral shoe allows the orthotic to work as intended - we’re happy to guide you before you buy. If you arrive in jandals or barefoot, we likely won’t be able to issue orthotics at that appointment - footwear matters for accuracy.
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What to Expect and how we Work
• Assessment: listen, test, evaluate load and prescribe appropriately. • Fit: prefabricated or custom, adjusted to you - only if indicated
• Reduce load in the tissue with specific exercises or footwear advice• Follow-up: small tweaks as needed.
Your podiatrist will discuss the different types of orthotics and help you decide which option best suits your loading - foot type and activity level.
Most people who are prescribed orthotics, start with medium-density EVA devices, as they are easier to get used to. Hard-density EVA or casted orthotics can take some time to wear in but do last longer - we’ll guide you through the process and show you how to adjust gradually for comfort.
When possible, we’ll make your orthotics during the initial appointment, saving you a return visit and more cost. We’ll also check your footwear and demonstrate what to look for in supportive shoes and prescribe relevant lower limb exercises to help you adapt quickly and help avoid future injury.
If your orthotics feel uncomfortable, or you think they need tweaking, please get in touch - minor adjustments are common and can make a big difference. However, sometimes the orthotic device just needs time under load to bed in and function as intended.
When possible, we’ll make your orthotics during the initial appointment, saving you a return visit and more cost. We’ll also check your footwear and demonstrate what to look for in supportive shoes and prescribe relevant lower limb exercises to help you adapt quickly and help avoid future injury.
If your orthotics feel uncomfortable, or you think they need tweaking, please get in touch - minor adjustments are common and can make a big difference. However, sometimes the orthotic device just needs time under load to bed in and function as intended.