How to Recover from Plantar Fasciitis (and Keep Running)

By Bondi Sports Massage - Sports & Remedial Massage Bondi Junction

If you’re a runner clocking 30 km a week or smashing out 130 km training blocks, you’ve probably felt that sharp heel pain when you step out of bed, the dreaded plantar fasciitis. It’s also common in rugby and soccer players who are on their feet for hours at training or playing several games a week.

At Bondi Sports Massage, we see it all the time. And the good news is, with the right treatment and training adjustments, you can get back to running and playing pain-free.

Get our Detailed Plantar Fascia recovery PDF plan here:

What Is Plantar Fasciitis?

Plantar fasciitis (or plantar fasciopathy) happens when the thick band of tissue under your foot "the plantar fascia" becomes overloaded. It’s less about inflammation and more about micro-strain and degeneration from repeated stress.

You’ll usually notice:

• Sharp heel or arch pain first thing in the morning

• Pain after long runs or games

• Tightness that eases once you warm up but returns later in the day

⚡ Why Runners and Field Athletes Get It

• Rapid spikes in training volume or intensity

• Tight calves and limited ankle mobility

• Weak foot muscles or glutes

• Worn-out shoes or hard surfaces

• Poor recovery between sessions

For runners in Bondi who love clocking coastal kilometres or athletes pushing hard on turf, these small issues can add up fast.

Daily Recovery Plan

Forget quick fixes! Recovery is about progressively reloading the fascia while reducing stress on it.

Here’s the approach we use with our clients at Bondi Sports Massage:

1. Calm It Down (Weeks 0–2)

• Reduce long runs or hard turf sessions

• Swap to cycling, rowing, or swimming temporarily

• Stretch your plantar fascia (pull toes toward shin) and calves daily

• Use supportive shoes, and avoid barefoot walking on tiles

• Try taping or a soft heel cup for short-term relief

2. Rebuild Strength (Weeks 2–6)

• Heel raises (slow 2 s up/down) 3×15

• Seated heel raises (bent knee) for the soleus

• Foot intrinsics : towel scrunches, short-foot holds

• Keep running volume moderate and track morning pain (stay ≤ 3/10)

3. Return to Sport (Weeks 6–12+)

• Progress to single-leg weighted heel raises

• Add hopping and bounding drills when pain-free

• Increase mileage gradually (max 10% per week)

• Maintain strength and mobility 2× per week

At our Bondi Junction clinic, we also integrate sports and remedial massage, dry needling, and myofascial release for calves, plantar fascia, and posterior chain, helping reduce tightness, restore range, and speed recovery between sessions.

🦶 Self-Check: Morning Pain Gauge

• 1–3/10: Normal tightness, keep training

• 4–5/10: Back off slightly

• 6+/10: Rest or switch to low-impact work until it settles

🧠 Pro Tips from Our Therapists

✅ Rotate your running shoes: different drops reduce repetitive load.

✅ Don’t jump from soft grass to concrete runs overnight.

✅ Warm up before each session: dynamic calf raises, foot mobility.

✅ Recovery is training: use compression, ice baths, or massage after high-load weeks.

When to Get Professional Help

If pain lingers beyond six weeks or flares after every session, it’s time for a proper assessment. At Bondi Sports Massage, we’ll identify what’s driving your heel pain - whether it’s biomechanics, tight calves, or overuse - and design a plan that fits your sport, training load, and recovery needs.

We combine sports massage Bondi Junction, dry needling, and tailored rehab advice to get you back performing without pain.

🏁 Key Takeaway

Plantar fasciitis doesn’t have to stop you from running or playing. With consistent loading, smart recovery, and professional support, most athletes are back to full performance within 6-12 weeks.

Whether you’re training for a marathon or chasing the ball on Saturdays, the right approach can make all the difference.

Ready to get back on your feet? Book your next sports massage Bondi Junction session with us at Bondi Sports Massage and start your recovery right.

👉 Book Now or visit us for remedial massage in Bondi Junction. Trusted by Sydney’s runners and weekend athletes.