🎙️ Episode 9: Plantar Heel Pain Explained: Load, Foot Strength and the Truth About Heel Spurs with John Osborne

 

Plantar heel pain is one of the most common and frustrating injuries in runners, and one that is often misunderstood.

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In this episode of The Rehab Runway, I’m joined by podiatrist, strength coach, and researcher John Osborne to break down what is really going on with plantar heel pain, and how to manage it effectively.

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We explore the key drivers behind heel pain through a load and capacity lens, unpack the role of foot and calf strength, and tackle one of the biggest myths in this space; heel spurs.

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We also dive into the growing conversation around foot strength, including whether intrinsic foot muscles are undertrained or overhyped, and how to actually apply strength training in both rehab and performance.

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Importantly, we discuss the role of overall health, including body weight and metabolic factors, and how these may influence both the development and recovery of plantar heel pain.

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Whether you are a runner dealing with heel pain or a clinician working with these cases, this episode is packed with practical, evidence-informed takeaways you can apply straight away.

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🧠 What You’ll Learn in This Episode

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• Plantar heel pain is primarily a load and capacity issue, not just a local tissue problem

• Heel spurs are often incidental and rarely the cause of pain

• Calf capacity plays a major role alongside plantar fascia loading

• Foot strength is important, but needs to be applied in context

• Overall health, including metabolic factors, can influence outcomes

• Rehab should focus on progressive loading rather than complete rest

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🎧 Listen to the Episode

Available now on Spotify, Apple Podcasts, and all major podcast platforms.

 

If you found this episode useful, please consider sharing it with a runner or colleague, or leaving a review. It genuinely helps the podcast reach more people.

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👉 Listen on Spotify

👉 Listen on iTunes

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🎙️ Mentioned in the show

1000 Norms Project

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🎙️ Connect with John

📲 Instagram: https://www.instagram.com/theagilefoot
🌐 Website: https://www.theagilefoot.com.au/
📧 Email: john@theagilefoot.com.au​​

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🎙️ About the Host

Hosted by Luke Nelson, Sports & Exercise Chiropractor, running coach, and strength coach.​​​​​​​

• 📱 Follow Luke on Instagram: @sportschiroluke

• 🌐 Learn more & explore upcoming courses: www.healthhp.com.au​​​​​​​