Plantar heel pain, often called plantar fasciitis, is pain under the heel where the plantar fascia (a thick band of tissue along the sole) attaches to the heel bone. It is typically worst with the first steps in the morning or after sitting. Most people improve with simple measures such as stretching, taping, footwear changes and time, although recovery can take several months.
Also known as plantar fasciitis, plantar fasciopathy, policeman's heel, heel spur pain
Symptoms
- Sharp or stabbing pain under the heel, usually towards the inner side
- Pain that is worst with the first steps in the morning or after resting
- Pain that eases a little once you get moving, then builds after long periods on your feet
- Tenderness when pressing under the front of the heel
- Discomfort walking barefoot or on hard floors
Causes and risk factors
- Higher body weight, which is the most consistently reported risk factor
- Long periods of standing or walking, especially on hard surfaces
- A sudden increase in running, walking or training load
- Tight calf muscles or reduced ankle movement
- Unsupportive or very flat footwear, or spending a lot of time barefoot
- Being aged roughly 40 to 60
What the evidence says helps
- A combination of education, plantar fascia and calf stretching, and foot taping is recommended as the core first-line treatment in an international best practice guide.14
- US physiotherapy guidelines give their strongest recommendation to stretching, manual therapy and short-term taping, and suggest night splints for people whose main problem is first-step morning pain.2
- Strengthening exercises for the foot and ankle muscles are recommended in guidelines, although the evidence for them is weaker than for stretching.2
- If symptoms are not improving after around six weeks of core care, shockwave therapy is recommended as a next step, with good evidence for reducing first-step pain.14
- Foot orthoses (insoles), whether off-the-shelf or custom, should not be used on their own, but may help when combined with other treatments. Custom orthoses are suggested as a later step if earlier treatment has not helped.12
- Steroid injections may give short-term relief, but evidence is weaker and comparisons between treatments are uncertain, so they are usually considered only after other options.45
Things you can try at home
- Stretch your calf and the sole of your foot daily, especially before your first steps in the morning
- Wear supportive, cushioned shoes with a slight heel, and avoid walking barefoot on hard floors
- Reduce, rather than stop, the activities that flare your pain, then build back up gradually
- If you are carrying extra weight, even modest weight loss may reduce the load on your heel
- Be patient: most people improve, but it can take several months
When to get urgent help
Contact your GP urgently, call NHS 111, or call 999 in an emergency if you have:
- Heel pain after a fall or injury where you cannot put weight on the foot: go to A&E or an urgent treatment centre
- A hot, red, swollen heel or foot, especially with a high temperature or feeling unwell: contact NHS 111 or your GP urgently
- Numbness, tingling or burning in the foot, or weakness in the foot: see your GP
- Pain that is severe at night or at rest and not related to activity: see your GP
- If you have diabetes and notice a wound, colour change, swelling or heat in your foot: seek same-day advice from your GP, diabetes foot team or NHS 111
How Apollo can help
Our podiatrist and osteopaths start with a thorough assessment of your heel, footwear, activity and loading to confirm what is driving your pain. We explain the condition and agree a plan, which may include stretching and strengthening exercises, taping, footwear advice, load management and hands-on care where appropriate. If an orthotic is likely to add value alongside your exercises, we can assess you for 3D-printed custom orthotics, and we refer on for imaging or other treatments if needed.
No GP referral needed. Clinics in Sheringham, Coltishall and Norwich.
Related reading
Frequently asked questions
How long does plantar fasciitis take to heal?
Most people improve, but recovery often takes several months. Guidance suggests giving core treatment, such as stretching, taping and footwear changes, around six weeks before moving on to other options such as shockwave therapy.
Do insoles help plantar fasciitis?
Insoles can help some people, but guidelines advise against relying on them alone. They work best as part of a wider plan that includes stretching, strengthening and load management. Custom orthoses are usually considered if simpler steps have not helped enough.
Is a heel spur the cause of my heel pain?
Heel spurs are common and are also found in many people with no pain at all. They can be seen more often in people with plantar heel pain, but a spur on an X-ray does not on its own explain your symptoms or change the first-line treatment.
References
- Morrissey D, et al. (2021). Management of plantar heel pain: a best practice guide informed by a systematic review, expert clinical reasoning and patient values. British Journal of Sports Medicine. View source
- Koc TA, et al. (2023). Heel Pain – Plantar Fasciitis: Revision 2023. Clinical practice guideline. Journal of Orthopaedic & Sports Physical Therapy. View source
- van Leeuwen KDB, et al. (2015). Higher body mass index is associated with plantar fasciopathy/'plantar fasciitis': systematic review and meta-analysis of various clinical and imaging risk factors. British Journal of Sports Medicine. View source
- NIHR Evidence (2021). Best practice guide for plantar heel pain. National Institute for Health and Care Research. View source
- Babatunde OO, et al. (2018). Comparative effectiveness of treatment options for plantar heel pain: a systematic review with network meta-analysis. British Journal of Sports Medicine. View source
This page is general information, not a diagnosis or a substitute for medical advice. If you are worried about your symptoms, speak to your GP or a registered healthcare professional. Content prepared from the sources above, November 2026.
