Plantar Fasciitis: Why Your Heel Hurts and How to Fix It

What is plantar fasciitis?

Plantar fasciitis is one of the most common causes of heel pain. It involves irritation of the plantar fascia, a thick band of tissue that runs along the sole of the foot, connecting the heel bone to the toes and supporting the arch. When this tissue becomes overloaded or strained, it can cause pain and stiffness, typically felt at the bottom of the heel.

The hallmark sign is sharp heel pain with your first steps in the morning or after sitting for a while, which often eases a little as you move around.

What causes it?

The plantar fascia is put under strain by repeated stress. Common contributing factors include:

• Lots of standing or walking, particularly on hard surfaces.
• Sudden increases in activity — for example, ramping up running too quickly.
• Unsupportive footwear — flat shoes with little arch support or worn-out trainers.
• Being overweight, which adds load to the feet.
• Tight calf muscles or Achilles tendons.
• Foot shape — very high arches or flat feet can alter how weight is distributed.

Recognising the symptoms

Typical features include:

• Pain under the heel, sometimes spreading into the arch.
• Worst pain with the first steps of the day or after rest.
• Pain that eases with gentle movement but can return after long periods on your feet.
• Stiffness in the bottom of the foot.

It usually develops gradually rather than suddenly.

Self-care that helps

Most cases improve with consistent self-care, though it can take time and patience:

• Rest and reduce aggravating activity — cut back on long walks or high-impact exercise for a while.
• Stretch — gently stretching the calf and the sole of the foot, especially before getting up in the morning.
• Supportive footwear — shoes with good arch support and cushioning; avoid going barefoot on hard floors.
• Insoles or heel pads — these can cushion and support the heel.
• Ice — applying an ice pack (or rolling the foot over a chilled bottle) can ease pain.
• Maintain a healthy weight to reduce load on the foot.

A pharmacist can advise on suitable over-the-counter pain relief if needed; always read the patient information leaflet. You can browse general options via shop all.

How long does recovery take?

Plantar fasciitis can be stubborn. Many people improve over several weeks to a few months with consistent self-care, but it sometimes takes longer. Sticking with stretches and supportive footwear, even once the pain eases, helps prevent it returning.

When to see a doctor

Consider seeing a doctor or podiatrist if:

• The pain is severe or not improving after a few weeks of self-care.
• It is affecting your ability to walk or carry out daily activities.
• You have numbness, tingling or pain that feels different from typical heel pain.
• The heel is hot, swollen or red, which could suggest another problem.

A professional can confirm the diagnosis, suggest tailored exercises, recommend custom insoles, or explore other treatments if simple measures are not working.

The takeaway

Plantar fasciitis is a common, usually self-limiting cause of heel pain linked to overloading the tissue along the sole of the foot. Rest, stretching, supportive footwear and patience resolve most cases, but persistent or severe pain is worth getting checked.

General information only — not medical advice. Always read the patient information leaflet and consult a doctor or pharmacist before starting any medication.