Condition guide
Plantar fasciitis (heel pain)
Pain under the heel, often worst with the first steps in the morning. It usually gets better, but can take several months.
Example contentReviewed by Gareth Moss (fictional physiotherapist) · last reviewed
General information only. Not a diagnosis, and not a substitute for an assessment.
What is it?
Plantar fasciitis is pain on the bottom of the heel. The plantar fascia is a thick band of tissue that runs along the sole of your foot.
The pain is often worst when you take your first steps in the morning, or after sitting for a while. It may ease as you walk, then come back later in the day.
Common causes
- Standing or walking on hard floors for long periods
- Suddenly doing a lot more walking, running or exercise
- Shoes with thin soles or little support
- Tight calf muscles
- Carrying extra body weight can add to the strain
When to get urgent help
Call 999 or go to A&E if:
- you heard a snap or pop at the back of your ankle or heel and now find it hard to walk or stand on tiptoe
- you cannot put any weight on your foot after an injury
- your foot is numb, blue or cold after an injury
Do not drive yourself to A&E. Ask someone to drive you, or call 999 for an ambulance.
Contact NHS 111 or your GP if:
- the pain is severe or stops you doing normal activities
- your heel is hot, red or swollen, or you have a high temperature
- you have numbness or tingling in your foot
- you have diabetes and foot pain — foot problems can be more serious if you have diabetes
- the pain has not improved after 2 weeks of looking after it at home
You can call 111 or get help from NHS 111 online.
How physio can help
- Stretching and strengthening exercises for the foot and calf
- Advice on shoes, insoles and how much activity to do
- A plan to get back to walking, work or running comfortably
Everyone is different. We'll talk through what is likely to help you, and be honest if something else would suit you better.
What you can do at home
- Wear cushioned shoes with good support, and try not to walk barefoot on hard floors.
- Do gentle calf stretches every day.
- Roll your foot over a cold bottle of water wrapped in a towel.
- Rest your foot when you can, and swap some walking for swimming or cycling for a while.
- A pharmacist can give you advice about pain relief and insoles.
Stop anything that makes your pain much worse, and get advice if you're not sure. Don't stop taking any medicine you've been prescribed without talking to your doctor or pharmacist.
Treatments that may help
- Initial assessment — 50 minutes, £65
- Follow-up physiotherapy — 40 minutes, £55
General information only. Not a diagnosis, and not a substitute for an assessment.