Physiotherapist Led Arch And Heel Pain Treatment

Our physiotherapy treatments aim to reduce arch and heel pain efficiently, using methods that relax tight muscles, enhance mobility, boost circulation, reduce inflammation, and dissolve scar tissue. These approaches are selected to meet your specific needs, promoting rapid healing.

Poneke Physiotherapy integrates cutting-edge physiotherapy technologies with skilled hands-on care. Our ethos is straightforward: “Effective physiotherapy solutions that work, all under one roof—nothing less.” This commitment ensures you receive top-tier care tailored to your condition.

For long-term prevention, particularly for occupational or activity-related pain, our physiotherapists provide tailored soft tissue exercises and ergonomic strategies, essential for maintaining arch and heel health and preventing recurrence.

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Our team offers a wide range of treatments, helping you to achieve your recovery goals. 

Gold Standard Arch And Heel Pain Treatment

Our arch pain and heel pain treatments aim to reduce arch & heel pain as quickly as possible. Using interventions that ease muscle spasm, increase mobility, increase blood flow, decrease inflammation & break up scar tissue.

Our treatments combine some of the most advanced pain management technologies available anywhere, with a range of manual pain relief methods. Our vision for the care we provide is pretty simple  ‘’All the stuff that actually works and none of the stuff that doesn’t – under one roof’’’. 

If you need longer-term preventative arch & heel pain treatment we have got you covered. Combining tailored soft tissue exercises with specific ergonomic solutions is the key to preventing recurrence in most arch & heel pain cases.

Rehabilitation

Fascia Release

Custom Orthotics

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Shockwave Therapy

Laser Therapy

Biomechanical Analysis

Our Team

Zabad Michael

DPT (Doctor of Physiotherapy)

Kade Christensen

BHSc. EMT, CERT. ST (Sports Therapy & Paramedicine)

Different Ways To Get In Touch

Appointment Request Form

If you are in a lot of pain and need an urgent appointment please call us.

If you need a regular appointment just fill out the form below and we will be in touch. 

Call Us

04 385 6446

Text Us

027 608 8083

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Arch & Heel Pain Causes

There are many possible causes of arch and heel pain. The majority of arch and heel pain cases relate to the fact that we take millions of steps per year on hard flat surfaces like concrete, paving, and tarmac. Understanding the cause of your pain is a great first step towards recovery.
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Arch & Heel Pain Treatments

Once you know what is causing your arch and heel pain you are able to consider your treatment options. There are numerous possible treatment combinations in arch and heel pain treatment. The trick is figuring out which type of pain treatment works for you.
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Arch & Heel Physiotherapy FAQ

This guide is not intended to be a substitute for getting a professional to check you out! You can use this as a loose guide, though. The internet is a blessing and a curse! So much information is a beautiful thing, but it can be hard to know who or what to believe. This can be especially frustrating if you are in pain and looking for answers. Allow us to tidy up some of the most common questions for you… 

At home, icing for 15-20 minutes every few hours, gentle calf stretches, and resting from aggravating activities can ease mild arch or heel pain. Rolling a frozen bottle underfoot might help plantar fascia tension. These are basic aids, not solutions—effective for relief but insufficient for cases of scar tissue or tendinopathy. Missteps risk worsening it; our physiotherapists at City Physiotherapy urge professional input if pain lingers past a week, ensuring safe, targeted healing.

Light self-massage—rubbing the arch or heel gently—can loosen tight spots and feel good, with little chance of harm if you are cautious. It won’t resolve deeper issues like adhesions and overdoing it might inflame tissues. Our physiotherapists use exercise prescription paired with therapies like LLLT laser, extracorporeal shockwave therapy and Graston technique, to trigger deep tissue healing—this is usually far more effective than solo efforts. Massage is a piece of the puzzle, not the whole fix.

Mild cases like plantar fasciitis might improve in 4-6 weeks, severe ones up to 3-6 months—depends on tissue damage, stress, or footwear habits. At City Physiotherapy, clients often feel relief within 2-3 weeks, with full recovery averaging 2-4 months. Untreated, it can persist for years. Our physiotherapists track progress, adjusting care for steady gains.

Yes—ignoring it risks more strain, thickening scar tissue or tendons; 20-30% of cases turn chronic without care. Physiotherapy can prevent this—our physiotherapists reduce inflammation and reinforce tissues. Persistent pain past two weeks signals you may need help from us at City Physiotherapy.

Yes it is safe to walk, although it can increase your pain. Light walking might help mild cases after a few days, but severe pain needs a certain degree of rest—heel spurs or tears worsen with pressure. Our physiotherapists assess severity, guiding safe activity with braces or crutches if needed. Pain or hobbling means you probably need a physiotherapist.

Some cases are self limiting but many recur or worsen— in these cases scar tissue and tissue weakness can set in, risking chronicity. Research shows 40% face some level of ongoing issues without intervention. Our physiotherapists prevent this with structured care—don’t gamble on it resolving alone. Our feet are the foundations of our quality of life.

Rarely, with physiotherapy—untreated, degeneration or instability can lock it in. Less than 5% go permanent with care; our physiotherapists reverse it early. Delay in seeking care may increase the risk of chronic pain.

Many cases will resolve in a matter of weeks, but deeper issues tend top either linger or reoccur —50% recur without help. Physiotherapy sessions which include hands-on treatments like shockwave therapy and preventative exercises increase the likelihood of foot pain resolving. Interventions that support the foot, like custom orthotics are sometimes the key to preventing relapses.

Our physiotherapists pair shockwave for quick relief—breaking scar tissue—with exercises like toe curls for prevention. Orthotics often aid. This relief-rebuild combo excels, tailored at City Physiotherapy for lasting results. LLLT laser sessions and dry needling can also be invaluable tools that physiotherapists use to resolve arch and heel pain.

Ice—15-20 minutes—cuts swelling best; heat early on risks more inflammation. Later, heat might ease stiffness, but our physiotherapists prioritize ice’s proven edge. Trust City Physiotherapy’s timing expertise. Be mindful that heat can be soothing at the time but ultimately increases inflammation of the tissues.

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Our Locations

Wellington

3/23 Waring Taylor Street

Wairarapa

82 Main Street, Greytown

Different Ways To Get In Touch

Appointment Request Form

If you are in a lot of pain and need an urgent appointment please call us.

If you need a regular appointment just fill out the form below and we will be in touch. 

Call Us

04 385 6446

Text Us

027 608 8083