Plantar fasciitis is the most common cause of heel pain in adults. If you’ve been waking up with a sharp, stabbing pain in the bottom of your heel — especially that first step out of bed in the morning — there’s a good chance this is what you’re dealing with.
The condition is very common, very treatable, and something podiatrists see every day. Here’s what you need to know.
What is plantar fasciitis?
The plantar fascia is a thick band of tissue that runs along the bottom of your foot, connecting your heel bone to the base of your toes. It acts as a shock absorber and supports the arch of your foot when you walk, run or stand.
Plantar fasciitis occurs when this band of tissue becomes inflamed — usually through repeated stress or strain. The inflammation causes pain, typically felt at the heel or along the arch of the foot.
What does plantar fasciitis feel like?
The most characteristic symptom is pain with the first steps of the day. Many people describe a sharp, stabbing pain under the heel that’s worst when they get out of bed in the morning or stand up after sitting for a long time. The pain often eases after a few minutes of walking as the tissue warms up and stretches out.
Other common symptoms include:
- Pain under the heel or along the arch of the foot
- Stiffness in the foot first thing in the morning
- Pain that gets worse after long periods of standing, walking or exercise
- Aching or burning sensation in the bottom of the foot
- Pain that returns after rest
Plantar fasciitis doesn’t usually cause pain during exercise — more often, the pain is worse afterwards when you cool down and rest.
What causes plantar fasciitis?
Plantar fasciitis is caused by repeated small tears and inflammation in the plantar fascia. Several factors increase your risk:
Foot mechanics — flat feet, high arches, or an abnormal walking pattern can all put extra stress on the plantar fascia.
Age — plantar fasciitis is most common between the ages of 40 and 60, when the plantar fascia naturally loses some elasticity.
Activity levels — runners and people who spend long hours on their feet (teachers, nurses, retail workers) are at higher risk.
Footwear — unsupportive shoes, walking barefoot on hard floors, or switching suddenly to minimalist footwear can all contribute.
Weight — carrying extra body weight increases the load on the plantar fascia.
Tight calf muscles or Achilles tendon — reduced flexibility in the lower leg is commonly associated with plantar fasciitis.
How is plantar fasciitis treated?
Most cases of plantar fasciitis improve with conservative treatment over several months. The good news is that around 90% of people get better without surgery.
Things you can do at home
Stretching is one of the most effective treatments. Regularly stretching the plantar fascia and calf muscles — particularly first thing in the morning before you take your first steps — can significantly reduce pain.
A simple stretch: sit on the edge of the bed before standing. Pull your toes back towards your shin with your hand and hold for 30 seconds. Repeat on both feet. Do this before your first steps every morning.
Ice can help reduce inflammation. Roll a frozen water bottle under your foot for 10 to 15 minutes after activity.
Rest and avoiding high-impact activities such as running while the inflammation settles.
Supportive footwear — wear shoes with good arch support and cushioning. Avoid walking barefoot on hard floors, particularly in the morning.
Over-the-counter insoles can provide additional arch support and cushioning in the short term.
When to see a podiatrist
If your pain isn’t improving after a few weeks of home treatment, or if it’s affecting your ability to walk or work, it’s worth seeing a podiatrist. A specialist can:
- Confirm the diagnosis and rule out other causes of heel pain (such as a heel spur or nerve entrapment)
- Assess your foot mechanics and gait
- Provide custom orthotics (insoles made specifically for your feet) which are far more effective than off-the-shelf options
- Recommend targeted physiotherapy exercises
- Offer treatments such as corticosteroid injections or shockwave therapy in persistent cases
Shockwave therapy is a non-invasive treatment that has good evidence for plantar fasciitis that hasn’t responded to other treatments. It uses acoustic waves to stimulate healing in the tissue.
How long does plantar fasciitis take to heal?
This is the difficult truth: plantar fasciitis can take time. Most people see significant improvement within 6 to 12 months with consistent treatment. Some cases resolve more quickly, others take longer — particularly if the underlying cause (such as poor foot mechanics) isn’t addressed.
The key is to start treatment early and stick with it. Don’t ignore the pain hoping it will go away on its own — untreated plantar fasciitis tends to become more entrenched over time.
Can plantar fasciitis be prevented?
You can reduce your risk by:
- Replacing worn-out footwear regularly
- Stretching your calves and feet before and after exercise
- Increasing your exercise intensity gradually rather than making sudden changes
- Maintaining a healthy weight
- Wearing supportive footwear rather than flat shoes or going barefoot on hard floors
Find a podiatrist near you
If you’re dealing with persistent heel pain, a podiatrist can assess your feet and put together a treatment plan tailored to you. Search our directory to find HCPC-registered specialists in your area.
This article is for general information only and does not constitute medical advice. Always consult a qualified, HCPC-registered practitioner for diagnosis and treatment.
Written by
FootcareUK Editorial Team
Our articles are written and reviewed by qualified foot health professionals including podiatrists and chiropodists. The FootcareUK editorial team is committed to providing accurate, up-to-date information to help you make informed decisions about your foot health care.