Plantar Fasciitis Management

What Does Plantar Fasciitis Management Involve

Currently there is insufficient evidence to allow scientific clarity surrounding the most effective form of plantar fasciitis management. There are many different types of treatment for plantar fasciitis and each patient should be treated individually. The recommended plantar fasciitis management for one person may not be suitable for another as there are multiple contributing factors to this frustrating heel pain condition. Many patients resort to self treatment and online research in an attempt to resolve their condition before seeking professional plantar fasciitis management from a suitably qualified healthcare practitioner. Treatment and management of plantar fasciitis should most definitely involve measures to unload the plantar fascia mechanically. This can be achieved via the use of a touch and hold orthotic, designed by prescription and worn for up to 6 weeks diligently. Plantar fasciitis management may involve a referral for ultrasound imaging or MRI. X-rays are of less benefit in these circumstances. Imaging usually forms part of a plantar fasciitis management plan if the practitioner suspects tears in the plantar fascia itself. The treatments that maybe useful are treatments such as shockwave therapy which has been proven to stimulate healing via an increase in blood capillaries and new collagen. In addition to touch and hold orthotics and shockwave therapy, the temporary application of rigid sports tape can be very beneficial and usually helps to reduce pain levels. However, due to skin irritation strapping should only be carried out short-term. Other common treatments are things such as acupuncture, dry needling, stretching techniques and footwear changes. In troublesome circumstances the plantar fasciitis management plans may involve injections of Cortisone to reduce stubborn inflammation.

How Long Should Plantar Fasciitis Management Plans Last?

The length of time that a patient is involved in a plantar fasciitis management plan will be determined by several factors, such as the severity of the condition and the length of time that they have been experiencing heel pain. Typically the patient may receive treatment and care for anywhere between three and six weeks. Chronic conditions and patients with severe obesity may receive care for longer due to the excessive load on the feet.

Plantar Fasciitis Symptoms

The typical symptoms of plantar fasciitis which will normally be described during the consultation are things such as pain at the base of the heel which is often more noticeable first thing in the morning when rising from bed. Patients who are undergoing plantar fasciitis management will often describe the feeling of a stone bruise under the heel or the sensation of a pebble inside the shoe. They describe what can be called “start up” pain whereby there is significant discomfort when walking, following long periods of being seated. In extreme cases the patient will also report throbbing or stabbing sensations under the heel or through the arch of the foot.

Who Offers Plantar Fasciitis Management

Podiatrists are expert in foot health and should be able to offer concise plantar fasciitis management plans. If the podiatrist that you see has a special interest in sports podiatry and has more exposure to biomechanical analysis than other foot conditions such as skin and nail, then there is a good chance that they will have more experience in the treatment of this painful condition.

Sydney heel Pain clinic offers appointments from five clinic locations across Sydney and executes plantar fasciitis management plans on a daily basis. The podiatrist at Sydney heel Pain clinic have vast experience and unparalleled knowledge around plantar fasciitis.

If you are in need of a plantar fasciitis management plan due to chronic heel pain then you may want to consult with the podiatrists at Sydney Heel Pain Clinic. Sydney Heel Pain Clinic can be reached on 93883322 or help@sydneyheelpain.com.au.

You may also wish to book on line: https://sydneyheelpain.com.au/book-online/ – just select the location you require.

Plantar Fasciitis Management

Written by Karl Lockett

What is the approximate Plantar Fasciitis recovery time?

The recovery time for Plantar Fasciitis is varied and is dependent upon different factors. In general it can vary from a few days (if treatment starts early) to a few years if left untreated. If the wrong treatments are implemented and the Plantar Fasciitis is aggravated then the heel pain can last for years. Problems such as Plantar Fasciitis, and most inflammatory foot conditions are often ongoing due to the simple fact that we cannot rest our feet, as we can other parts of our body such as a hand or an arm. Even if we refrain from physical exercise, or take time off work, there is still stress and load on our feet as we walk and so Plantar Fasciitis recovery time can be months rather than weeks.

Plantar Fasciitis recovery time will depend on the following factors:

  • The length of time that the patient has been feeling heel pain has a bearing on plantar fasciitis recovery time. Patients who present to the clinic soon after feeling the symptoms of Plantar Fasciitis can often recover within a week or two.
  • In such cases we will implement quick and simple remedies and encourage rest and an emphasis on footwear.
  • The severity of the damage to the Plantar Fascia will also affect Plantar Fasciitis recovery time. This can be measured by ultra sound imaging. The greater the damage to the Plantar Fascia, then the greater the inflammation, and hence the longer it can take to fully recover.
  • The presence of a tear in the Plantar Fascia can also affect Plantar Fasciitis recovery time. Naturally, a tear takes longer to heal. The treatment for a tear usually involves a rehabilitation boot and these have been found to reduce Plantar Fasciitis recovery time dramatically. Treatment duration can be reduced to 6-12 weeks depending on the severity of the Plantar Fascial tear.
  • The use of prescription orthotics (if designed well and if comfortable) will reduce Plantar Fasciitis recovery time significantly. Patients who follow instruction and wear their orthotics daily will usually have a Plantar Fasciitis recovery time of around 6 weeks.
  • Occupation is a significant factor in Plantar Fasciitis recovery time. Patients with weight bearing jobs who are on their feet for long periods will sometimes take longer to heal than those with less strenuous jobs. These patients might have a Plantar Fasciitis recovery time of 8-12 weeks rather than 6 weeks.They will need monitoring throughout the course of their treatment. Such patients are Nurses, School teachers, Rangers, Builders, Personal trainers, Hairdressers and more.
  • Body weight can affect Plantar Fasciitis recovery time. Heavier patients have more stress on their feet and for this reason they can take longer to heal. For heavier patients who have Plantar Fasciitis but no tears in their plantar fascia it may take 12 weeks as opposed to 6 weeks to recover. The irony lies in the inability to exercise in order to lose weight due to the pain in the heel.
  • Footwear is crucial when trying to reduce Plantar Fasciitis recovery time. Supportive shoes are a must!

Patients with stronger and more durable shoes will have a shorter Plantar Fasciitis recovery time than those patients wearing softer and less supportive footwear. It is important to have professional advice regarding footwear. A patient’s idea of a “good shoe” is often very different to that of a podiatrist.

Ultimately, Plantar Fasciitis recovery time is significantly reduced when professional care and treatment from an experienced heel pain practitioner is put in place. An average recovery time of 6-12 weeks is common, taking into account the above information.

To know about the treatment for plantar fasciitis, see here: Plantar Fasciitis Treatment


Written by Karl Lockett

Video about Plantar Fasciitis Symptoms and Causes by Karl Lockett


Transcription Below If You’d Rather Read:

Hi! I’m Karl Lockett. I’ve been a sports podiatrist for twelve years,and I’ve found that one of the biggest causes of heel pain is recreational running and walking. The most common symptoms of plantar fasciitis are pain around this part of the heel here, or through the arch of the foot here. Many Patients report the feeling of stone bruise, or a pebble in the shoe. When they wake up in the morning and they put their foot on the ground, there’s often a lot of pain. Most patients hobble for the first few steps, and after a few minutes, the pain tends to drop off. In the first consultation, we try and work out why they’ve got the problem,have a good look at their foot function, have a look at what shoes they’re using, put them on a treadmill, video their feet, see how they walk, and then we’ll give them some feedback on the things that they can do to avoid the problem, and things that they can do to reduce the pain, and moving forward, things that they can do to support the fascia and enable the healing to take place.

Some people have inflammation in the fascia. Other people have tears in the fascia. So, everyone is different, and for that reason different people will respond to different treatments. Some people benefit from orthotics, some people benefit from simple stretching techniques and footwear advice. Other people might need to go into a rehabboot. It really depends on how severe the problem is, and how accurately your problem’s been diagnosed. So if you’ve got foot problems, if you’ve got any type of heel pain, if you got symptoms consistent with plantar fasciitis, I can help. (end of transcription)

To know more about the treatments, click here: Plantar Fasciitis Treatment. Or you may watch the video: Plantar Fasciitis Treatment Video


Written by Karl Lockett

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Plantar Fasciitis Exercises

Plantar Fasciitis Exercises

Plantar Fasciitis Exercises are common, but are they beneficial?

Most new patients that arrive at our clinic are performing Plantar Fasciitis Exercises but are not sure if they are doing the right thing.

They ask, should I be doing Plantar Fasciitis Exercises, because my heel pain doesn’t seem to be improving?

In general, the answer is no!

The Plantar Fascia, once inflamed needs to rest. If the Plantar Fascia can rest, then it can recover. The majority of new patients coming to out clinic are performing Plantar Fasciitis Exercises that are aggravating the condition.

Plantar Fasciitis doesn’t come about due to a weakness of the foot muscles or a weakness of the fascia, so doing exercises to strengthen the foot is not beneficial.

Loading the foot with extra body weight or force during a strengthening exercise can cause pulling of the fascia on the heel, and this can prolong the Plantar Fasciitis.

There are a variety of Plantar Fasciitis exercises that are common:

  •  The step stretch. Hanging the heel off the back of a step or kerb.
  •  Pulling the toes back. Using your hands or a towel.
  •  Heel raises. These put a lot of stress on the foot and can really aggravate Plantar Fasciitis.
  •  Pushing the toes against a wall.

Performing these Plantar Fasciitis Exercises can sometimes give short-term relief and hence hope to patients. Due to this short-term relief, patients continue doing the exercises. It becomes habitual, and almost instinctive. Patients perform these stretches without even thinking about it sometimes. They instinctively hand their heel off a step when they are on the escalator, or without thinking about it will grab hold of their toes and pull backwards, whilst watching television.

It’s only after months of heel pain from Plantar Fasciitis that they realise something they are doing is wrong. They eventually work out that the Plantar Fasciitis Exercises may be prolonging their Heel Pain.

Why are so many people performing Plantar Fasciitis Exercises?

The problem is that everybody has access to the World Wide Web these days and there are so many websites that recommend these stretches. Furthermore, most G.P’s have limited knowledge when it comes to the treatment of Plantar Fasciitis, Heel Spurs and Heel Pain.

Plantar Fasciitis Treatment

The treatment of Plantar Fasciitis is much more complex than just Plantar Fasciitis Exercises.

There are many factors to consider such as the different causes of the condition, which vary from patient to patient. The individual cause must first be removed before an appropriate treatment plan is put in place.

The treatment plan may include some exercises but these will be very specific calf stretches that release the heel without straining the fascia at the same time.

The relevant type of support will then be installed: Shoes, boots, splints, footwear changes or taping. It depends which of these the patient needs.

You may also read more about Plantar Fasciitis Treatment.

Factors that accelerate healing of Plantar Fasciitis.

Once the above principles have been applied it is then an option to speed up the recovery of the Plantar Fasciitis with things such as ice packs, shock wave therapy or acupuncture.

If you are performing Plantar Fasciitis Exercises and are you are still in pain then stop!

At Sydney Heel Pain Clinic we can put the correct treatment plan in place for you.

Appointments: 93883322


Written by Karl Lockett

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Plantar Fasciitis Stretches

Plantar Fasciitis is inflammation of the Plantar Fascia at the heel bone.

Should I be performing stretches for my Plantar Fasciitis?

At Sydney Heel Pain Clinic we are asked this question on a daily basis. Unfortunately many of our new patients are doing stretches that actually prolong the condition. They have been advised to do stretches for their Plantar Fasciitis and they may feel short-term relief (a few minutes is common) but the strain on their plantar fascia during their stretches actually aggravates the heel. There is a specific stretch that will release the heel without pulling on the Plantar Fascia but it must be done very carefully. Most of our new patients are not aware of the technique but it is very easy to learn once shown.

Foot Stretch

One of the common Plantar Fasciitis Stretches is hanging the heel off the back of a step or stair. This actually stretches the calf muscle which is always important in the treatment of Plantar Fasciitis, but the strain that goes through the sole of the foot and the Plantar Fascia creates pulling on the heel. Imagine the Plantar Fascia is like a rigid steel cable running through the sole of the foot. You can’t lengthen it, its too rigid, so you only cause pulling of the plantar fascia from the heel bone. This aggravates the condition and can prolong Plantar Fasciitis. Yes, you can feel short-term relief, but if you are not getting on top of the condition then you need to do different Plantar Fasciitis Stretches.

Toes against the wall

These Plantar Fasciitis stretches are another common stretch that strain the sole of the foot and create pulling on the heel. It feels like a good Achilles stretch / calf stretch which does release the heel in the long term, but the pulling on the Plantar Fascia in the short term can prolong the Plantar Fasciitis. It is important to stretch the calf muscles or Achilles tendon without pulling the Plantar Fascia from the heel. Regardless of the short-term pain relief, your Plantar Fasciitis may still persist and you may need to change your Plantar Fasciitis Stretches.

Calf stretches for Plantar Fasciitis

If your calves are tight then they pull on the heel and this can cause Plantar Fasciitis and definitely delay healing. The problem is that most patients are performing these stretches with their foot in a position that strains or pulls the Plantar Fascia. This is counter productive as it can aggravate the condition and can cause pulling on the heel.

Other Plantar Fasciitis Stretches

Pulling back on the toes (using your hands or a towel). This also has the same negative effects as those described above. In summary, Plantar Fasciitis Stretches should not be stretches for the plantar fascia!

They should be calf / Achilles stretches that release the heel and hence release the Plantar Fascia. These should be done with the foot in a very specific position which removes the Plantar Fascia from the stretch. It’s a simple stretch that is essential in the healing of Plantar Fasciitis and can be learned easily.

At Sydney Heel Pain Clinic we can clear up the confusion. We will demonstrate the Plantar Fasciitis Stretches that alleviate the condition.

You may also read about Plantar Fasciitis Treatment .


Written by Karl Lockett

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How to Cure Plantar Fasciitis or Heel Pain

video about Orthotic Therapy & How to Cure Plantar Fasciitis

Here’s The Transcription If You’d Rather Read:

Hi there! Welcome to this tutorial on plantar fasciitis. My name is Karl Locket. I’m a sport podiatrist in Sydney, Australia. I trained in Manchester in the UK. My area of interest is plantar fasciitis. I’ve been working with this condition for approximately 10 years. So if you are watching this video, you’re probably suffering from heel pain or plantar fasciitis. I’m going to run through a few things today and explain to you a very successful way of treating this condition. And also run through a few other things, a few reasons why I think a lot of different treatments have failed to help the condition itself.

OK, so first of all, a bit of a background on the plantar fascia itself. The Plantar fascia is a large ligament type structure running through the sole of your foot . It runs from the base of your heel and through the arch of your foot, and attaches into the base of your toes up at this end here. It’s quite a large structure. It’s responsible for some of the strength and stability of your foot. Now, if you are suffering with plantar fasciitis, you probably get pain first thing in the morning when you take your first few steps, pain after you’ve been sitting down for a given period, you probably hobble a around for a few steps, then that pain probably drops off a little bit, allowing you to walk a bit more easily. But you probably find the pain last the all day , and you get shooting pains in your foot. A lot of patients will describe this condition as a feeling of stone bruise sensation or a pebble in your shoe right underneath your heel.

Now the treatment that I have the most success with, with plantar fasciitis is with orthotic therapy. But only because I apply some very specific principles into the design of my orthotic themselves. Ok, you may think that all orthotics are the same, but this is definitely not the case. They can vary dramatically. Even if they look the same in appearance, they work differently. It’s like a pair of spectacles.You might have a few different glasses on a table. They all look the same but you put each pair on individually and they work very differently. And the same principles apply with orthotics. I’m just going to outline some basic principles of orthotic therapy, principles which I find are often overlooked. And afterwhich, you’ll probably understand why some orthotics work, while a lot of orthotics fail to help plantar fasciitis.

When an insole is designed, there are two areas of that insole that can create support for the foot. One is the arch contour of this insole, very obvious and traditional. The other is a wedge, a bit like a door stopper that’s place around the inside heel area of the insole. Now, your individual foot function will determine which of these two areas, areas of support you actually need. You might need an insole with a good strong amount of arch support and a tiny bit of heel wedging, or you might need an insole that has a very low and gentle arch support but a lot of heel wedging instead. Okay, let me give you two examples to try and help explain these principles. First of all, I use the example of a foot which collapses . So if the arch of your foot drops or your foot collapses when you walk, then you should not be using orthotics that are designed with arch support. This type of orthotic will push up against the arch of your foot against the fascia, as the arch collapses and will feel like you’re walking on a tennis ball. It will put too much strain on the arch and on the fascia and will aggravate the condition. So this foot type we find will benefit much more from an orthotic that’s designed with gentle arch support. Just a little bit of contact through the arch of your foot but will control the foot instead with that little wedge, with the little door stopper that’s positioned around the inside heel area of the orthotic instead. So basically we are going to support this foot without pushing against fascia.

Now for the opposite foot type, which is the foot with the higher arch, that doesn’t collapse very much. So this foot type will benefit from the opposite type of orthotic that is designed with the very full arch and a minimal amount of heel wedging. So this orthotic must be designed very accurately so that the arch height of the orthotic marries exactly with the arch heightof the patient’s foot. So from a practitioner point of view, it’s really important that we get very accurate foot mold or foot scan and get a very accurate measurement of the patient’s arch height. So that the arch contour of the orthotic makes good contact with the arch of the patient’s foot. Therefore, supporting the fascia and relieving the stress and strain from the fascia itself.

So from these two basic principles that are outlined here, now, you’ll probably see that orthotic therapy is not as simple as it first may seem. And just because you have your feet molded by a podiatrist or a practitioner, it doesn’t mean that you are going to get the right orthotics for your feet. It really is all about the design especially with a condition like plantar fasciitis that is very stubborn and very painful .Now, there are lots of other variables in orthotic therapy as well and these principles that I’ve got through here, are just the tip of the iceberg. So my advice to you here is to do your research and find a good qualified sports podiatrist who specializes in orthotic therapy and I’m preferably one who has had some good success in treating plantar fasciitis.

Now, within our practice, plantar fasciitis is obviously the most common condition that we treat and we always abide by these principles of orthotic therapy because we see how beneficial it is to our patients . When we fit these patients with this right type of orthotics inside their shoes, they are usually cured and free from pain within a matter of weeks.

So my point here is to find out what foot type you are and make sure you wear the right type of orthotic for your foot type. Now, obviously the best way for you to do this is to visit a good qualified sports podiatrist and have them video your feet as you walk on a treadmill and make all of the necessary measurements.

Now there are lots of different home remedies that you might have tried to help with your plantar fascia problem. You might have tried rolling your foot on a frozen bottle of water , rolling your foot on a golf ball, pulling back on your toes, pushing your toes against the wall , hanging your heel off a step, lots of these different remedies that are very very popular. My advice to you is to be very very careful and perhaps refrain from these remedies. And I know that’s a bold statement because these treatments are very very common. However, I have found a lot of patients that these remedies further irritate the fascia. Rolling your foot on a hard object can put more pressure on the fascia and irritate it and certainly stretching the sole of your foot can further strain the fascia and cause it to pull more on the base of your heel. So even if these remedies give you a little bit of relief in the short term, which is very common, there is the potential that they’re aggravating your foot in the long term. So just be very careful with these remedies. Likewise, if you‘ve tried using arch supports in your shoes, you may have also found that these have aggravated your foot and that’s the same reason why. The arch supports are designed to push up against the arch of your foot, which really means they are pushing against that plantar fascia. Again, that can put more pressure on the fascia itself,and just cause a bit more irritation. So just be careful with that too. So although orthotic therapy is often the quickest and the most successful way to treat plantar fasciitis, it’s not always essential. With some patients,we can give you some very specific stretches to do when we can get you to avoid those home remedies that we spoke about earlier, and we can give you some good footwear advice and get you to put icepacks on your feet and you still have a great chance of getting rid of this nasty condition. If you want some more information, then you can visit our website, which is www.sydneyheelpain.com.au. Or call our staff at 93883322.

I hope you enjoy this educational video on plantar fasciitis and let you learn something today. Feel free to ask as many questions as you like and have faith that you don’t have to live with plantar fasciitis. Good luck!

Read more: Plantar Fasciitis Treatment


Written by Karl Lockett

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Plantar Fascia & Plantar Fasciitis Taping

Plantar Fasciitis Taping

Plantar Fasciitis taping can be very effective in the early stages of heel pain, and it is a great way of giving instant relief at the time of consultation.

What is Plantar Fascia?

Imagine that your foot is like a loose bag of bones, and every time your foot hits the floor these bones are going to spread out in every direction. The plantar fascia, as well as some muscles and ligaments, is responsible for gluing these bones together and preventing this spread. So, every step that you take, there is an extremely large load running through the plantar fascia from the heel through to the toes. By applying rigid sports tape around the foot the tape can reduce the spread of the bones and therefore reduce the strain on the Plantar Fascia. Patients with Plantar Fasciitis will feel instant relief as they start to walk following their Plantar Fasciitis taping. Plantar Fasciitis taping achieves good results when patients with Heel Pain get to the clinic soon and receive treatment early. The patient can be shown the technique and the correct positioning of the tape, so that they can repeat it themselves at home. We can get the patient to take photos of the Plantar fasciitis taping with their smart phone so that they can reapply it accurately. Some patients will come back to the clinic a couple of times for their Plantar Fasciitis taping until they are confident in applying it themselves. If the tape is applied soon enough following the onset of injury then the condition can sometimes settle down within a few weeks. Plantar fasciitis taping is less effective when the condition is well established and the pain level high. It can still take the edge off the Heel Pain while other treatments are put in place, but the condition is less likely to resolve with taping alone.

Plantar Fasciitis taping techniques and materials

There are many ways of applying tape to the foot that’s affected with Plantar Fasciitis and some wok better than others. We are careful not to bind the foot and so not to “cut into” the plantar fascia, at the risk of aggravating it. Instead we run the tape around the back and the sides of the foot, and apply tape across the top and the sides of the metatarsals. It is also important to use a rigid sports tape that has no give. Any flex in the tape will render it ineffective.

Problems with Plantar Fasciitis taping

  • Skin irritation
  • Allergies to Elastoplast
  • Effects are short term (Tape needs changing every 3-4 days)

For a detailed description of our treatment at Sydney Heel Pain Clinic, click on the link to our treatment page: Plantar Fasciitis Treatment Sydney Heel Pain are specialists in  Plantar Fasciitis Treatment. Make an appointment now!

  • Call 93883322 to speak with our experienced practice manager.
  • Text “help” to this number 0415977624 if you would like a pre consultation chat before committing to an appointment

  Written by Karl Lockett

What causes Plantar Fasciitis?

What causes Plantar Fasciitis? Its no coincidence. The majority of patients presenting with heel pain have gone from zero to hero overnight!

The amount of times that the heel pain patient reports that they made the decision to “get fit” is uncanny.

They usually join a bootcamp,  hire a personal trainer or join the gym. Often, there are exercise routines that involve explosive movements, hill running, jumping or squatting. This creates tight calf muscles which pull on the heel and also puts a lot of stress on the foot. The plantar fascia is put under a lot of strain and then becomes inflamed very suddenly : hence plantar fasciitis.

Regardless of the heel pain, there is a desire to keep training and to lose weight and so the routine continues, which adds further to the pain caused by the plantar fasciitis. Most patients find that they can get through a training session because the heel pain eases after warming up. However, a few hours later, and the morning after can be excruciating!

So what should happen? Well, there needs to be a much slower return to exercise, with ample rest days in between and regular stretching afterwards. Calf muscle stretching is crucial as this prevents the pulling on the heel.

Once heel pain has taken a hold then its important to seek treatment as soon as possible. Plantar fasciitis can persist for many months if left untreated.

With the correct heel pain treatments in place it is sometimes possible for patients with plantar fasciitis to keep training. However, this is not always possible and a few weeks rest can be required while the treatments take effect.

  • Call 93883322 to speak with our experienced practice manager.
  • Click here to request an appointment:
  • Text “help” to this number 0415977624 if you would like a pre consultation chat before committing to an appointment

You may also read about Plantar Fasciitis Treatment for more info.


Written by Karl Lockett

Plantar Fasciitis Treatment Shoes (Sydney Heel Pain Clinic)

We are seeing too many flexible shoes in the clinic!

Plantar fasciitis will settle much quicker with stable shoes. Remember, comfort is one thing, support is another!

You would not climb Mount Everest in your slippers would you? Even though they are comfortable.

Read more about: Plantar Fasciitis Treatment

If you are still struggling with plantar fasciitis after engaging in treatment then please consider your footwear.

  • Call 93883322 to speak with our experienced practice manager.
  • Click here: Contact Sydney Heel Pain to request an appointment:
  • Text “help” to this number 0415977624 if you would like a pre consultation chat before committing to an appointment


Written by Karl Lockett