01What is plantar fasciitis?
The plantar fascia is a thick band of tissue running from the heel to the toes, supporting the arch of the foot. Plantar fasciitis (also called plantar heel pain) involves irritation and degenerative change where it attaches to the heel bone.
It is common in people who stand a lot, runners and people with higher body weight, and often affects adults between 40 and 60.
02Common symptoms
- Sharp pain under the heel with the first steps in the morning
- Pain after getting up from sitting
- Pain that eases with walking, then returns after long periods on your feet
- Tenderness on the inside of the heel
- Pain worse barefoot or on hard floors
03Possible causes and risk factors
- Long hours standing or walking on hard surfaces
- Sudden increase in walking or running
- Calf tightness and reduced ankle movement
- Higher body weight
- Worn-out or unsupportive footwear
04How a physiotherapy assessment helps
Your assessment with Dr. Pankaj B. LokhandeBPTh, MPTh (Ortho & Sports), PhD Scholar (MUHS)
We confirm the likely diagnosis, assess calf flexibility, foot strength, ankle mobility and walking, and look at your footwear and daily routine.
05Rehabilitation approaches we may use
Plantar fascia and calf stretching
Specific stretches, especially before the first steps in the morning.
Strengthening
Progressive foot and calf strengthening, including heel raises.
Footwear and insoles
Supportive shoes and, where appropriate, insoles.
Taping
Low-dye or similar taping for short-term relief.
Load management
Adjusting standing time and walking or running volume.
Weight management support
Where relevant, as part of a long-term plan.
Your plan is chosen after assessment. Not every approach listed here is suitable for every person.
06Who may benefit
- Adults with morning heel pain
- Teachers, shop staff, nurses and others who stand at work
- Runners and walkers
07Safety precautions
- Avoid going barefoot on hard floors during flare-ups.
- Increase activity gradually once symptoms ease.
- Steroid injections and other medical treatments should be discussed with your doctor.
08When to see a doctor first
- Heel pain after an injury with inability to bear weight
- Numbness, tingling or burning in the foot
- Swelling, redness and warmth with fever
09Frequently asked questions
How long does plantar fasciitis last?
It can last months. Most people improve with consistent conservative treatment, though timelines vary.
Are night splints useful?
Some people find them helpful for morning pain. We can discuss whether they suit you.
Is walking bad for plantar fasciitis?
You don’t need to stop walking, but you may need to reduce prolonged periods and wear supportive shoes.
Will I need surgery?
Surgery is rarely needed. Most people improve without it.
FURTHER READING
This page provides general information and is not a diagnosis or a substitute for an individual assessment. Recovery varies from person to person. See our medical disclaimer.
