Physiotherapy · Heel pain
Heel pain physio in Phuket
First steps out of bed feel like stepping on a stone? Plantar heel pain can be slow to settle. Our physios calm it, build your calf and foot strength, and measure whether the plan is working.
For sharp first steps, pain that has hung on for months, and runners and court players.
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What the research says
It can last longer than you expect
Plantar heel pain, also known as plantar fasciitis, is pain under the heel where a thick band of tissue attaches to the bone. In one UK survey of adults aged 50 and over, nearly 1 in 10 had it in the past month.1
81%
estimated chance of still having symptoms one year after onset, in a Danish study of 174 people.2
54%
were free of symptoms about ten years after onset. Those who recovered had symptoms for about two years on average.2
4 of 70
people felt no further treatment was needed after 12 weeks of heavy heel raises, in one trial, though about two in three felt improved.3
Waiting it out can take years. A structured plan keeps you active and measures whether it is working.
How we work
Calm it, load it, measure it
No single treatment clearly beats the rest.4 Two major guidelines back stretching and taping early, with more options if progress stalls.5,6 We add progressive strength and regular testing.
Understand the pain
Heel pain reflects how irritated the tissue is, not how damaged your foot is. Knowing that, and how long recovery can take, helps you keep moving with confidence.5
Manage load, do not stop
Break up long spells of standing, avoid sudden jumps in walking or running, and wear comfortable shoes with a small heel-to-toe drop. Stay active within the green zone.5
Build strength, then test
Heavy heel raises gave faster early gains than stretching in one trial, though not by 6 or 12 months.8 We use strength to build capacity and retest it so you can see progress.
Your recovery
Four phases, with a six-week review
Timeframes are typical, and the phases overlap. You move on when you pass each phase’s milestones.
- 01
Typically 0 to 2 weeks
Calm and learn
Your physio confirms the diagnosis, checks for other causes and measures your starting point. Plantar fascia and calf stretches, taping, comfortable shoes, sitting breaks and two-leg heel raises.
Move on whenOther causes are ruled out, first-step pain is stable or easing for a week, and 15 two-leg heel raises leave a green next morning.
- 02
Typically 2 to 12 weeks
Build calf strength
Single-leg heel raises on a step with a towel under your toes, slow and heavy, every second day, adding weight as the reps get easier.8 Bent-knee calf raises and toe curls for the deeper muscles.
Move on whenLoaded single-leg heel raises with a green next morning, first-step pain at least 2 points lower than at your first visit, and the gap between sides closing.
- 03
Typically 4 to 12 weeks
Stand and walk longer
Rebuilding real life: full shifts, long walks, stairs, sand and uneven ground. Daily steps up about 10% a week when green, one change at a time, with heavy heel raises twice a week.
The handover gateA full working day or long walk with a green next morning, single-leg heel raises within 10% of the other side, and 10 easy hops each side. Your physio signs it off.
- 04
From about 8 weeks
Run, jump, play
Your coach takes over: skipping and hops, walk-run intervals with time before speed or hills, and padel, football or Muay Thai footwork at reduced intensity first.
Full training whenRepeated single-leg hops pain-free on both sides, your usual run or match with a green next morning, and two weeks of full training.
If first-step pain and function are not clearly improving after about 4 to 6 weeks, best practice guidance suggests adding other options rather than repeating the same thing.5 We review it with you at six weeks.
Between sessions
Your first steps are your guide
No research sets an exact pain number for heel pain, so we use how your heel responds the next morning.5
Check three things: your first steps out of bed, pain during activity, and whether your heel is back to usual by the next day.
Green: progress
First steps no worse than usual and activity pain settling. Add a little next session: more reps, more load or a slightly longer walk.
Amber: hold
First steps a little worse, but back to normal within a day. Keep the same load for a few days before adding more.
Red: step back
First steps clearly worse, or still worse the next day. Drop back to your last green level and tell your physio if it happens again.
Get medical help today if
- Your foot is hot, red and swollen
- Heel pain with fever or feeling generally unwell
- Diabetes and a new warm, swollen or reshaped foot
- You cannot take weight after a fall or jump
- A sudden pop under the heel, then sharp pain
- New numbness or weakness in your foot or leg
See a doctor within days for night or deep bone pain, unexplained weight loss, burning or tingling soles, or both heels sore plus morning back stiffness.
Had it for over six months?
Long-lasting pain needs a fresh plan
Pain that has lasted months can still improve. It calls for a careful recheck of the diagnosis, an honest look at what you have tried, and a planned decision on next steps, including a sports doctor or specialist when needed.5,9
Steroid injections may slightly reduce pain for up to a month.10 Rupture of the plantar fascia has been estimated at 2.4% in people having multiple injections.9 Imaging is reasonable if pain lasts over three months despite treatment.9
Patient reviews
What our patients say
Rated 5.0 from 57 Google reviews
“I honestly can’t thank Karim at Optimisefit enough … I’ve lived in five different countries and, unfortunately, had to deal with many injuries, so I’ve seen quite a few physios over the years. But no one has ever come close to the level of knowledge, care, and clarity that he brings.”
Unfiltered OpinionsGoogle review “I have been working with Khun Meaw on some strengthening exercises for my shoulders, hips and knees. … Her goal has been to give me the tools I need to work on my specific areas of need and not to keep me in an endless cycle of needing help……so professional and a joy to work with.”
Catlin McCrackenGoogle review “Optimise is a fantastic set up, I have been working with Khun Meaw on a physio front, and she is awesome and really gets to the root of the problem and starts from there – could not recommend highly enough. Having seen a couple of different physios on the island, Khun Meaw is certainly number 1.”
Jamie AllworkGoogle review “I started seeing Khun Maew last August for a knee issue and within 15 minutes she had identified a multitude of issues I’d been dealing with for more than 20 years … I have been pain free for 6 months and am now in the gym working to rebuild my mobility and strength.”
Michelle LawlorGoogle review “Meaw has been incredible. She helped me recover from long term neck and lower back pain and gave me personalized exercises that I now do daily. These have made a huge difference in my strength, mobility, and overall well-being. I’m so grateful for her expertise and highly recommend her to anyone looking for real, lasting results!”
Jeff CraigGoogle review “Came to see K. Meaw after a thigh injury due to overuse by playing tennis, I wasn’t able to walk and she helped me recover in 3 sessions plus taught me about strengthening my muscles to do sports.”
GERARDO TAYGoogle review “I had an impingement in my shoulder an Karim solved it within three sessions! Really amazing! I can only recommend going there.”
Julian BarthGoogle review
Questions
Heel pain questions
Is a heel spur causing my pain?
In a long-term study, having a heel spur at diagnosis made no difference to recovery.2 We treat your symptoms and capacity, not the X-ray.
Do I need expensive custom orthotics?
Should I rest until the pain is gone?
Will a cortisone injection fix it?
Are flip-flops making it worse?
Comfort matters most. In one trial, special insoles fitted into flip-flops did no better than sham insoles.14 Choose shoes and inserts that feel comfortable, and rotate them on long days.
What happens at the free physio assessment?
Your physio confirms the diagnosis, checks for other causes and looks at your calf strength and daily load. You leave with a clear plan. It’s free, with no obligation.
Physio team
Your physio team
Meaw leads our clinical standards and checks every handover to your coach.
How physiotherapy works here
Meaw
Head Physiotherapist
Karim
Physiotherapist
Also on the team Sukanya, Physiotherapist
Next step
Find out where your heel stands
Message us on WhatsApp to book your free physio assessment. You leave with a diagnosis, your starting numbers and a plan with a six-week review.
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Questions first? WhatsApp +66 65 914 1604
Sources (14)
- Thomas MJ, Whittle R, Menz HB, et al. Plantar heel pain in middle-aged and older adults: population prevalence, associations with health status and lifestyle factors, and frequency of healthcare use. BMC Musculoskelet Disord. 2019;20(1):337.
- Hansen L, Krogh TP, Ellingsen T, Bolvig L, Fredberg U. Long-term prognosis of plantar fasciitis: a 5- to 15-year follow-up study of 174 patients with ultrasound examination. Orthop J Sports Med. 2018;6(3):2325967118757983.
- Riel H, Jensen MB, Olesen JL, et al. Self-dosed and pre-determined progressive heavy-slow resistance training have similar effects in people with plantar fasciopathy: a randomised trial. J Physiother. 2019;65(3):144-151.
- Babatunde OO, Legha A, Littlewood C, et al. Comparative effectiveness of treatment options for plantar heel pain: a systematic review with network meta-analysis. Br J Sports Med. 2019;53(3):182-194.
- Morrissey D, Cotchett M, Said J’Bari A, et al. Management of plantar heel pain: a best practice guide informed by a systematic review, expert clinical reasoning and patient values. Br J Sports Med. 2021;55(19):1106-1118.
- Koc TA Jr, Bise CG, Neville C, et al. Heel pain, plantar fasciitis: revision 2023. J Orthop Sports Phys Ther. 2023;53(12):CPG1-CPG39.
- Radford JA, Landorf KB, Buchbinder R, Cook C. Effectiveness of low-Dye taping for the short-term treatment of plantar heel pain: a randomised trial. BMC Musculoskelet Disord. 2006;7:64.
- Rathleff MS, Molgaard CM, Fredberg U, et al. High-load strength training improves outcome in patients with plantar fasciitis: a randomized controlled trial with 12-month follow-up. Scand J Med Sci Sports. 2015;25(3):e292-e300.
- Trojian T, Tucker AK. Plantar fasciitis. Am Fam Physician. 2019;99(12):744-750.
- David JA, Sankarapandian V, Christopher PR, et al. Injected corticosteroids for treating plantar heel pain in adults. Cochrane Database Syst Rev. 2017;6(6):CD009348.
- Rasenberg N, Riel H, Rathleff MS, et al. Efficacy of foot orthoses for the treatment of plantar heel pain: a systematic review and meta-analysis. Br J Sports Med. 2018;52(16):1040-1046.
- Rasenberg N, Bierma-Zeinstra SMA, Fuit L, et al. Custom insoles versus sham and GP-led usual care in patients with plantar heel pain: results of the STAP-study, a randomised controlled trial. Br J Sports Med. 2021;55(5):272-278.
- Riel H, Vicenzino B, Olesen JL, et al. Does a corticosteroid injection plus exercise or exercise alone add to the effect of patient advice and a heel cup for patients with plantar fasciopathy? A randomised clinical trial. Br J Sports Med. 2023;57(18):1180-1186.
- Fagundes MG, Mendes AAMT, Bezerra VF, et al. Effects of insoles adapted in flip-flop sandals in patients with persistent plantar heel pain: a sham-controlled randomised trial. Clin Rehabil. 2024;38(11):1466-1480.
This page is general information based on the research listed here. It is not a diagnosis. Your physio will tailor the plan to you, and your surgeon’s or doctor’s instructions come first. Clinically reviewed by Meaw, Head Physiotherapist at Optimise, November 2026.