Plantar Fasciitis: Why Your Heel Hurts and What You Can Do About It
If you've ever experienced a sharp, stabbing pain in the bottom of your heel — especially with your first steps in the morning — there's a good chance plantar fasciitis is the cause. It's one of the most common foot conditions in the UK, affecting around 1 in 10 people at some point in their lives.
The good news is that plantar fasciitis almost always gets better with the right approach. In this guide, we'll explain what it is, what causes it, and what you can do to speed up your recovery.
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 every time you stand, walk or run.
Plantar fasciitis occurs when this band of tissue becomes irritated and inflamed — usually where it attaches to the heel bone. Despite the name ending in "-itis" (meaning inflammation), some cases involve more of a degenerative process than active inflammation, which is why it can take time to heal.
What Causes Plantar Fasciitis?
Plantar fasciitis is caused by repeated strain on the plantar fascia. Over time, small tears and irritation build up, leading to pain and stiffness. Several factors increase your risk:
Being on your feet for long periods: Occupations that involve a lot of standing or walking — especially on hard surfaces — put extra strain on the plantar fascia.
A sudden increase in activity: Starting a new exercise programme, increasing running distance too quickly, or switching to a different surface (e.g. treadmill to road) can trigger it.
Tight calf muscles or Achilles tendon: Tightness in the calf pulls on the heel, which in turn puts tension on the plantar fascia.
Footwear: Shoes with poor cushioning, flat soles, or inadequate arch support increase the strain on your feet. Worn-out trainers are a common culprit.
Weight: Carrying extra weight puts additional load on the plantar fascia with every step.
Age: It's most common between 40 and 60, though it can occur at any age.
Foot structure: Very flat feet or very high arches can both contribute to plantar fascia strain.
A common misconception is that heel pain is caused by a bony "spur" on the heel. While heel spurs can show up on X-rays, they don't usually cause pain themselves — and many people with heel spurs have no symptoms at all.
What Does Plantar Fasciitis Feel Like?
The hallmark symptom is pain on the underside of the heel, often focused on a specific spot about 4cm forward from the back of the heel. The pain is typically:
Worst with your first steps in the morning or after sitting for a while
Described as a sharp, stabbing sensation that gradually eases as you move around
Aggravated by prolonged standing, walking long distances, or climbing stairs
Relieved by rest
Present in one foot, though it can affect both
How to Treat Plantar Fasciitis at Home
Most cases of plantar fasciitis improve within 6 to 12 months with consistent self-care. The key is patience and regularity.
Rest and Activity Modification
Reduce activities that aggravate the pain — particularly running, long walks on hard surfaces, and standing for extended periods. Switch to low-impact exercise like swimming or cycling while your foot recovers.
Footwear
This is one of the most important factors. Wear shoes with cushioned heels, good arch support, and a slightly raised heel (not flat). Avoid walking barefoot on hard floors, and replace worn-out trainers. A laced sports shoe is usually better than a sandal or slip-on.
Stretching Exercises
Regular, gentle stretching of the calf muscles, Achilles tendon and plantar fascia is one of the most effective treatments. Key exercises include:
Wall calf stretch: Stand facing a wall, one foot forward, one back. Keep the back knee straight, lean into the wall until you feel the calf stretch. Hold for 20–30 seconds, repeat 10 times each side. Do this twice daily.
Stair stretch: Stand on the bottom step with your heels off the edge. Lower your heels slowly, keeping knees straight. Hold for 20–60 seconds, repeat 6 times, twice daily.
Towel stretch: Sit with legs straight, loop a towel around the ball of your foot and gently pull your toes toward you. Hold 30 seconds, repeat 3 times each foot.
Frozen bottle roll: Sit in a chair and roll the arch of your foot over a frozen water bottle for a few minutes. This combines massage with ice therapy.
Ice and Pain Relief
Apply an ice pack wrapped in a towel to the heel for 15–20 minutes after activity. Over-the-counter painkillers like paracetamol or ibuprofen (gel or tablets) can help manage pain during flare-ups.
Insoles and Heel Pads
Over-the-counter insoles with arch support and heel cushioning can reduce strain on the plantar fascia. Place them in both shoes, even if only one foot hurts. For persistent cases, custom orthotics may be recommended.
When to Seek Professional Help
If your heel pain hasn't improved after 2–4 weeks of consistent home treatment, or if it's getting worse, it's time to see a professional. At Finest Feet Footcare, we can:
Assess the cause of your heel pain and rule out other conditions
Advise on footwear and orthotics tailored to your foot type
Provide a treatment plan to support your recovery
For severe or long-standing cases, your GP may consider options like steroid injections, extracorporeal shock-wave therapy, or referral to a physiotherapist or specialist.
Frequently Asked Questions
How long does plantar fasciitis take to heal?
Most cases resolve within 6 to 12 months with consistent stretching, proper footwear and activity modification. Some people see improvement in as little as a few weeks, while stubborn cases may take longer. The earlier you start treatment, the quicker the recovery.
Can plantar fasciitis go away on its own?
It can, but it often takes much longer without active treatment. Stretching exercises, supportive footwear and icing significantly speed up recovery. Ignoring the problem and pushing through the pain usually makes it worse.
Is plantar fasciitis the same as a heel spur?
No. A heel spur is a bony growth on the heel bone that shows up on X-rays, but it rarely causes pain directly. Plantar fasciitis is inflammation of the tissue attached to the heel. Many people with heel spurs have no symptoms, and many people with plantar fasciitis have no spur.
Should I rest completely or keep moving?
A balance of both. Complete rest can actually slow recovery because the plantar fascia stiffens when inactive. Gentle movement, daily stretching and low-impact exercise are better than either total rest or pushing through pain. Avoid activities that make the pain worse.
Book a Heel Pain Assessment in Shifnal
Heel pain can be frustrating and slow to improve without the right guidance. At Finest Feet Footcare in Shifnal, we can help you identify the cause and put together a practical recovery plan.
We serve patients from Shifnal, Telford, Newport and across Shropshire.
💚 Book your appointment at Finest Feet Footcare in Shifnal → — take the first step toward pain-free feet.
Disclaimer: This article is general information and not a substitute for a clinical assessment.
Phone: 01952 872526
Email:finestfeetfootcare@gmail.com
Opening Hours: Mon–Fri 9 am–5 pm, Sat by appointment
Book your appointment today – call us or email to schedule. Your feet deserve the finest care!
