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If you’ve noticed a sore back of your heel when running, you’re not alone. Heel pain is common in runners, and one of the main causes is Achilles tendinopathy. This is the irritation or degeneration of the tendon that connects your calf muscles to your heel bone.

When overworked, the tendon becomes sore and stiff, especially in the morning or when you start running. Left untreated, it can make even walking uncomfortable but with the right podiatry care and a few smart changes, it’s very treatable.

🏃‍♂️ Common Causes

Pain at the back of the heel usually comes from repeated strain on the Achilles tendon.
Typical triggers include:

• Sudden increase in training or hills
• Running on hard or uneven surfaces
• Tight calves or limited ankle mobility
• Flat or worn-out footwear
• Overpronation (rolling in of the foot)

Even small training or shoe changes can overload the tendon if your body isn’t ready for it.

🔍 What Is Achilles Tendinopathy?

This isn’t just inflammation; it’s a degenerative process where tendon fibres weaken from overuse.
You may notice:

• A dull ache or stiffness at the back of the heel
• Pain during or after running
• Morning stiffness that eases with movement
• A tender or thickened tendon

Pain may occur at the heel bone (insertional) or slightly higher up (mid-portion).

👣 Why Runners Get It

The Achilles absorbs huge forces with every stride. When load increases faster than the tendon can adapt, pain develops.
Other contributors: weak calf muscles, limited flexibility, poor recovery, or sudden footwear changes.

🩺 How a Podiatrist Can Help

Podiatrists are foot and lower-limb specialists who diagnose and manage heel pain.
An assessment may include:

• Gait and footwear analysis
• Training and load review
• Ultrasound imaging if needed

From there, you’ll get a personalised recovery plan targeting the cause of your pain.

🦵 Treatment Options

1. Load management – temporarily reduce running distance, speed, or hills.
2. Strengthening exercises – heel raises or holds to rebuild tendon strength.
3. Footwear advice – shoes with a slightly raised heel, good cushioning; avoid flat or minimal styles.
4. Orthotics or heel lifts – to correct overpronation and reduce tendon strain.

🧊 Simple Self-Care

• Ice for 10 to 15 minutes after activity
• Gentle calf stretches (pain-free)
• Rest between runs
• Avoid walking barefoot on hard floors

⚠️ When to See a Podiatrist

Book an appointment if you have:

• Heel pain lasting more than 1 to 2 weeks
• Morning stiffness or swelling
• Pain that worsens despite rest

Early treatment means faster recovery – and a quicker return to pain-free running.

The Takeaway

A sore back of the heel when running is often due to Achilles tendinopathy. Podiatry care includes tailored exercises, footwear advice, and load management to ensure runners can recover and return to running safely.

If heel pain is holding you back, don’t ignore it. Book an appointment with your local podiatrist to get it assessed and start moving comfortably again.

👉 Book your appointment today.

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Living with diabetes? Your feet might not be the first thing you think about — but they should be. Stay one step ahead, with Diabetic Foot Care.

Here in New Zealand, thousands of Kiwis with diabetes are at risk of serious foot complications, from ulcers to amputations. The good news? With just a few simple habits, you can stay ahead of the game and keep your feet happy and healthy for years to come.

Let’s walk you through what you need to know — and do — to look after your feet if you’re living with diabetes.

👣 Why Foot Health Matters for Diabetics

When you have diabetes, high blood sugar levels can damage your nerves (especially in your feet) and reduce blood flow. That means:

• You might not feel a cut or blister.
• Injuries take longer to heal.
• Small issues can quickly turn serious — even life-threatening.

But here’s the thing: most diabetic foot problems are preventable with the right care.

📝 7 Simple Foot Care Tips Every Diabetic Should Follow

1. Check Your Feet Daily

Before bed or after your shower, take a moment to check your feet. You’re looking for:

• Redness, cuts, blisters, swelling
• Dry or cracked skin
• Changes in colour or shape
• Anything that looks or feels “off”

Can’t see the bottoms of your feet? Use a mirror — or get someone to help.

2. Wash and Moisturise

Keep your feet clean, especially between the toes, and apply moisturiser to the tops and soles.

3. Always Wear Footwear

Don’t go barefoot – even indoors. Wear properly fitted shoes or slippers to protect your feet from injury.

4. Invest in the Right Shoes

Shoes are your first line of defence — so choose wisely:

• A wide toe box
• Soft inner lining
• Good support and cushioning
• No internal seams that could rub

5. Toenail Trimming

Proper nail cutting technique to prevent ingrown nails. If your nails are thick, difficult to cut, or hard to reach, we recommend having them professionally trimmed by our podiatrists to ensure safe and proper care.

6. Look Out for Numbness or Tingling

These could be early signs of diabetic neuropathy. If you notice numbness, burning, or tingling in your feet, seek medical advice as soon as possible.

7. Visit a Podiatrist Regularly
Regular foot checks with a podiatrist can help identify problems early, allowing for prompt treatment and reducing the risk of serious complications — including amputation.

👉 Book your appointment today.

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We understand—an ingrown toenail might seem like a minor issue, something you can manage at home with a warm soak and a Band-Aid. Simple enough, right?

But when that “minor” issue turns red, swollen, and painful just from slipping on your socks, it’s your body’s way of saying: don’t ignore this.

If left untreated, an ingrown toenail can lead to infection, increased pain, and more serious complications.

What Exactly Is an Ingrown Toenail?

An ingrown toenail happens when the edge of your toenail starts to grow into the surrounding skin—most often on the big toe. This can cause:

• Sharp or throbbing pain
• Swelling and redness
• Tenderness to the touch
• Fluid or pus in more advanced cases

Sound familiar? You’re not alone. Ingrown toenails are one of the most common foot complaints

What Causes Ingrown Toenails?

• ✂️ Trimming nails too short or incorrectly
• 👟 Wearing tight or narrow shoes that squeeze your toes
• 🦶 Injuring your toe—like stubbing it or repeated pressure
• 🧬 Genetics– toenails that are naturally more curved or fan-shaped, increasing their susceptibility to ingrown nails.

Here’s the Big Question: When Should You See a Podiatrist?

The sooner you come in, the better—we can often treat the issue conservatively, without the need for surgery. Here are a few signs it’s time to book an appointment:

1. Persistent or Severe pain

If every step hurts, or your toe feels sore even when you’re off your feet, don’t wait. A podiatrist can quickly relieve the pressure and discomfort.

2. Signs of Infection

Redness, swelling, warmth, pus, or a foul smell? These are signs of infection—especially if you’ve been trying to manage it at home for a few days. Infections can worsen rapidly without proper care.

3. It Keeps Coming Back

Recurring ingrown nails are frustrating—and often become infected. If this isn’t your first time dealing with one, let us help you break the cycle.

4. You Have Diabetes or Circulation Issues

If you have diabetes, poor circulation, or a weakened immune system, even a small foot problem can escalate fast. Don’t wait—book in at the first sign of trouble.

How We Can Help

Depending on your case, treatment may include the following:

• File and shape the nail
• Remove a small part of the nail that’s causing the issue
• Perform a minor in-clinic procedure (nail surgery) to prevent it from recurring

Your Feet Deserve Better. Let’s Fix This.

An ingrown toenail may seem like a small thing, but if it’s affecting your daily life, it’s time to take action!

Let Ripple Podiatry help you get back on your feet—pain free.

👉 Book your appointment today. Your future self (and your toes) will thank you.

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If you’re struggling with heel or arch pain, especially first thing in the morning, you may be dealing with plantar fasciitis—a common and frustrating condition we treat regularly at Ripple Podiatry.

In this blog, we explore how to effectively treat plantar fasciitis by going beyond short-term fixes to address the true cause of the problem.

🎥 Watch the full video here:
👉 Treatment for Plantar Fasciitis – Ripple Podiatry

Why Does Plantar Fasciitis Happen?

Plantar fasciitis develops when your feet are doing more than their fair share of the work. Often, this happens because your bigger muscle groups (like your hips and glutes) aren’t engaging properly—forcing your feet to absorb more impact than they’re designed for.

When your feet are overworked or misused day after day, it leads to microtears, thickening of the fascia, and ongoing irritation—especially first thing in the morning or after sitting for a while.

Ripple Podiatry’s Approach to Treatment

We believe in a multi-faceted, whole-body approach to treatment that helps your body re-learn how to move efficiently—reducing pain and preventing recurrence.

Here’s what that includes:

✅ 1. Gait Training

We analyse how you walk and move to identify dysfunctional patterns, then retrain your gait so big muscles lead the movement and your feet can relax and follow.

✅ 2. Neural & Pelvic Stability

Many cases of plantar fasciitis involve poor pelvic or core stability. If your hips and pelvis aren’t stabilising, your feet will try to compensate—leading to excessive tension and fatigue.

✅ 3. Offloading the Fascia

You can’t stop using your feet, but we can reduce the strain:

• Custom orthotics to support the arch

• Footwear modifications to offload pressure

• Manual therapy or massage to improve circulation and reduce thickening

✅ 4. Tissue Healing & Rehab

To heal existing damage (like fascia thickening or microtears), we use:

• Shockwave therapy to break down scar tissue and stimulate repair

• Strength training to activate muscles along the kinetic chain

• Habit breaking to change how your body distributes force with daily movements

What You Can Do at Home

Consistency is key. We’ll help you:

• Learn how to activate glutes instead of relying on foot muscles

• Train your body to balance through the core, not the ankles

• Choose footwear that supports proper biomechanics

By working on these habits outside the clinic, you’ll support faster healing and long-term relief.

Treat the Cause, Not Just the Symptoms

At Ripple Podiatry, we don’t just want your pain to go away—we want it to stay away. That means uncovering the root cause of your plantar fasciitis and addressing it at every level.

We use a combination of:

• Holistic podiatry care

• Biomechanical assessments

• Neuromuscular retraining

• Individualised treatment plans

Ready to Start Your Recovery?

If you’re experiencing ongoing heel or arch pain, don’t wait for it to get worse. Book an appointment with Ripple Podiatry and let us help you move better, feel better, and stay pain-free.

👉 Watch the full video on YouTube
👉 Book Online | Contact Us

Heel pain can be a frustrating and persistent issue, especially when it is not linked to an obvious injury or recent physical activity like running a marathon. One common culprit behind this discomfort is plantar fasciitis, a condition that affects the thick band of tissue running along the bottom of your foot. In this article, we’ll explore what plantar fasciitis is, why it happens, and what underlying factors contribute to its development. Drawing on insights from Kate at Ripple Podiatry, we’ll break down the anatomy and biomechanics involved and uncover how this condition develops over time.

👉 Watch the full video here: What is Plantar Fasciitis and what causes it? Our Podiatrist explains

Understanding Plantar Fasciitis: What Is It?

Plantar fasciitis occurs when the plantar fascia — a thick, fibrous band of connective tissue that stretches from your toes to your heel — becomes irritated or damaged. This fascia plays a crucial role in supporting the arch of your foot and absorbing the stresses that come with walking and standing.

When the plantar fascia is subjected to excessive tension or stress, your body responds in one of two ways. It may try to protect the area by thickening the fascia, or the tension can cause tiny micro-tears to develop along the tissue. These micro-tears lead to inflammation and pain, especially in the heel area. This pain is often most noticeable first thing in the morning or after periods of inactivity.

The Role of the Plantar Fascia in Foot Function

Our feet are incredibly complex structures, consisting of numerous bones, muscles, ligaments, and tendons. The plantar fascia is one of these key components, designed to help the foot adapt to uneven terrain and provide directional support during movement. However, it is not meant to bear significant force or stress.

Think of the plantar fascia as more of a guide or stabiliser rather than a power source. It helps the foot to adapt and balance but is not equipped to handle heavy loads or compensate for other weaknesses in the body. When it is overburdened, it can become damaged, leading to plantar fasciitis.

Why Does Plantar Fasciitis Develop? The Root Causes

To understand plantar fasciitis fully, it’s essential to look beyond the foot itself and consider the entire body’s biomechanics. The foot is tasked with supporting and moving the entire weight of the body while navigating various surfaces. However, the muscles within the foot that help accomplish this are relatively small and limited in strength compared to the much larger muscles in the legs, hips, and core.

Kate from Ripple Podiatry offers a helpful analogy: it’s like trying to move a heavy couch by yourself when you actually have 20 strong people available to help. In this case, the “heavy couch” is your body weight, and the “weak person” is the small muscles in your foot. If your body relies too much on these small muscles and the plantar fascia instead of engaging the larger, stronger muscles higher up the leg and core, the fascia becomes overloaded and strained.

The Importance of Muscle Function and Coordination

Most of the muscles responsible for foot movement actually originate higher up in the shin and calf. These muscles are built for endurance and power, capable of handling continuous activity throughout the day. When these muscles are not functioning properly — due to weakness, poor coordination, or imbalances — the foot’s smaller muscles and the plantar fascia are forced to compensate.

This compensation leads to excessive tension on the plantar fascia, which over time causes micro-tears and thickening of the tissue. The fascia is trying to protect itself but ends up being damaged in the process.

How Long Does Plantar Fasciitis Take to Develop?

Plantar fasciitis is rarely a sudden condition. It typically develops over years of repetitive strain and compensation. The pain you feel one morning — that sharp, stabbing sensation in the heel when you first stand up — is actually the culmination of a long period of underlying issues brewing beneath the surface.

Your body may have been compensating for muscle weakness or imbalance for a long time without you noticing. Over time, these compensations create tension that the plantar fascia can no longer handle, leading to inflammation and pain. This slow progression means that plantar fasciitis is often a chronic condition that requires addressing the root causes rather than just treating symptoms.

How to Recognise Plantar Fasciitis

Recognising plantar fasciitis early is key to managing the condition effectively. Common symptoms include:

• Heel pain: Usually sharp and worst with the first steps in the morning or after sitting for a long time.
• Pain after activity: Discomfort may worsen after prolonged standing, walking, or exercise.
• Stiffness: The foot may feel tight or stiff, particularly in the arch area.
• Localised tenderness: Pressing on the bottom of the heel or along the arch may elicit pain.

If you experience these symptoms regularly, especially without a clear injury, it’s important to consider plantar fasciitis as a possible cause and seek evaluation from a healthcare professional.

Why Addressing the Whole Body Matters

One of the most important takeaways about plantar fasciitis is that it is rarely just a foot problem. The condition often reflects broader issues with how your body moves and distributes force. When your larger muscles in the legs and core are not effectively engaged, your foot is forced to do more work than it was designed to handle.

By focusing only on the foot, treatments may provide temporary relief but won’t solve the underlying problem. Instead, a comprehensive approach that looks at muscle strength, coordination, posture, and biomechanics can help reduce the strain on the plantar fascia and allow it to heal.

What Happens When the Fascia Can Heal?

When the tension on the plantar fascia is reduced, the micro-tears can heal, and the thickened tissue can return to a healthier state. This healing process requires removing the excessive stress and encouraging the body to use the stronger muscles through the longer levers of the leg and hip.

Once the fascia is no longer under constant tension, it can resume its intended function — supporting the arch and adapting to ground surfaces — without pain or damage.

Looking Ahead: Managing and Treating Plantar Fasciitis

Understanding what plantar fasciitis is and why it develops is the first step toward effective treatment. Since the condition usually arises from years of compensation and poor muscle coordination, addressing it often requires a multifaceted approach.

In future discussions, we will explore strategies to fix plantar fasciitis, including:

• Strengthening exercises for the calf, shin, and core muscles
• Stretching techniques to relieve tension in the plantar fascia and Achilles tendon
• Biomechanics assessments to identify and correct movement patterns
• Proper footwear and orthotics to support the foot and reduce strain
• Activity modifications to prevent further injury

By targeting the root causes and improving overall body mechanics, you can help your plantar fascia heal and reduce the risk of future flare-ups.

Conclusion

Plantar fasciitis is a common but complex condition that results from excessive tension and micro-tears in the plantar fascia, often caused by the foot compensating for weaknesses higher up in the body. It develops gradually over time as the fascia becomes overloaded and inflamed.

Recognising the symptoms early and understanding the biomechanics behind plantar fasciitis are crucial for effective treatment. The key lies in addressing the whole body’s muscle function and movement patterns, rather than just focusing on the foot itself.

With the right approach, the plantar fascia can heal, pain can be relieved, and you can regain comfortable, pain-free movement. If you’re struggling with heel pain or suspect plantar fasciitis, consider consulting with a podiatrist who can help identify the root causes and guide you toward recovery.

For more insights and detailed treatment options, stay tuned for the next part of this series where we dive into how to fix plantar fasciitis and get you back on your feet.

At Ripple Podiatry, we’re passionate about helping people move better and live pain-free. In this edition of our bunion mini-series, Kate dives into how bunions can be treated and prevented—whether you’re just starting to notice a bunion forming, or you’re already dealing with pain and discomfort.

👉 Watch the full video here: Bunion Treatment and Prevention

Understanding the Progression of Bunions

Bunions develop progressively. As the big toe angles inward, the surrounding joint and soft tissues undergo changes—leading to arthritis, bursitis, joint instability, and compensations throughout the body.

If caught early, you may be able to prevent a bunion from fully developing, which is why it’s so important to act sooner rather than later.

Early-Stage Bunion Support

For early-stage bunions, Ripple Podiatry can help with:

• Gait analysis and training – Correcting your walking pattern to reduce joint pressure.

• Mobility work – Restoring proper function in your foot to allow better movement and weight distribution.

• Footwear and orthotics – Choosing supportive shoes and custom orthotics that ease pressure on the toe joint.

These small changes can significantly slow bunion progression and reduce discomfort.

Late-Stage Bunion Treatment

In more advanced cases, surgery may be necessary to realign the joint. This typically involves fusion, pinning, or reshaping the toe.

However, even if surgery becomes an option, Ripple Podiatry provides ongoing support to:

• Improve function and reduce pain

• Strengthen other parts of the foot and leg to compensate

• Guide post-surgical rehabilitation

Functional Treatment Options

At Ripple, we take a whole-body, functional approach to bunion care. This may include:

• Strength training and muscle activation

• Manual muscle release and flexibility work

• Orthotics to retrain how pressure moves through your foot

• Advising on shoe adjustments and orthopaedic options

Our goal is to help you redistribute effort across the foot and lower body, so your big toe doesn’t bear all the strain—giving you back the confidence to move freely.

“You can start using all your toes again, prevent progression, reduce your pain, and actually start to feel like you can use your foot again.” – Kate, Ripple Podiatry

Ready to Take the First Step?

If you’re concerned about bunions—whether it’s pain, reduced mobility, or trouble finding the right shoes—book an appointment with Ripple Podiatry today. Early intervention can make all the difference.

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By Kate – Rehabilitation Podiatrist, Ripple Podiatry (Waikato)