If your first steps out of bed feel like stepping on a stone, you are not alone. Plantar fasciitis is one of the most common causes of heel pain in adults. It can be persistent, but most people improve without surgery.

01What is the plantar fascia?

The plantar fascia is a strong band of tissue running along the sole of the foot from the heel to the toes. It supports the arch and helps the foot act as a spring when walking and running. Plantar fasciitis involves irritation and degenerative change where it attaches to the heel.

02Typical symptoms

  • Sharp pain under the heel with the first steps in the morning
  • Pain after getting up from sitting
  • Pain that eases slightly with walking, then returns after long periods standing
  • Tenderness on the inner part of the heel

03Why does it happen?

  • Long hours standing on hard floors
  • Sudden increases in walking, running or exercise
  • Tight calves and stiff ankles
  • Higher body weight
  • Worn-out or unsupportive footwear

04What helps?

Stretching

Calf stretches and plantar fascia stretches – particularly before taking your first steps in the morning – can help reduce stiffness.

Strengthening

Heel raises and foot strengthening exercises gradually improve the capacity of the calf and foot to handle load.

Footwear

Supportive, cushioned shoes and avoiding barefoot walking on hard floors can reduce strain while symptoms settle. Insoles may help some people.

Load management

Temporarily reducing prolonged standing or high-impact activity, then building back up gradually, gives the tissue a chance to recover.

Recovery from plantar fasciitis can take time. Consistency with exercises and load changes usually matters more than any single treatment.

05When to seek help

If heel pain persists despite a few weeks of self-care, is affecting work or exercise, or you’re unsure what’s causing it, a physiotherapy assessment can help.

When to seek medical help

See a doctor promptly if heel pain follows an injury and you can’t bear weight, if you have numbness or burning in the foot, or if there is redness, swelling and fever. People with diabetes should seek medical advice for any foot problem.

Every body recovers differently.

For advice about your own symptoms, book an assessment at our New Panvel clinic.

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This article is for general education and does not replace personal medical advice. If you have symptoms, please consult a qualified healthcare professional. See our medical disclaimer.