Overview
Plantar fasciitis is irritation of the thick band of tissue that runs along the bottom of the foot, connecting the heel to the toes. It is one of the most common causes of heel pain. The pain is typically sharpest with the first steps in the morning or after rest and tends to improve with movement.
Symptoms
- Stabbing pain under the heel, worst with the first steps of the day
- Pain that eases as you walk but can return after long standing or activity
- Tenderness on pressing the bottom of the heel
- Stiffness in the foot, especially after sitting
- Discomfort that worsens after exercise rather than during it
Causes & risk factors
- Repetitive strain from running, prolonged standing or sudden increases in activity
- Tight calf muscles or Achilles tendon
- Flat feet or high arches affecting foot mechanics
- Unsupportive footwear
- Being overweight
Treatment & self-care
Care usually centres on rest, calf and foot stretching, supportive footwear or insoles, and a gradual return to activity, with further options if symptoms persist for months. A clinician or physiotherapist confirms the cause of heel pain and tailors a stretching and loading programme.
See a doctor urgently if
- Heel pain lasts more than a few weeks despite rest and self-care
- Pain is severe, came on suddenly, or followed an injury
- You have numbness, tingling or swelling in the foot
- The pain is stopping you from walking or doing daily activities