Plantar fasciitis

The main symptom of plantar fasciitis is pain on the bottom of your foot, around your heel and arch.

It's more likely to be plantar fasciitis if:

• the pain is much worse when you first start walking after sleeping or resting
• the pain gradually gets better when you start moving around, but gets worse if you stand, walk or run for a long time
• it's painful to stretch the bottom of your foot, for example when you raise your toes off the floor or walk up stairs

If you see a GP for plantar fasciitis, they'll usually suggest you try these things:

• rest and raise your foot on a stool when you can

• put an ice pack (or bag of frozen peas) in a towel on the painful area for up to 20 minutes every 2 to 3 hours

• wear shoes with cushioned heels and good arch support

• use insoles or heel pads in your shoes

• try regular gentle exercises to stretch the sole of your foot and your heel

• try exercises that do not put pressure on your feet, such as swimming

• take painkillers like paracetamol or ibuprofen gel, or ibuprofen tablets if you need them

• try to lose weight if you're overweight

• do not walk or stand for long periods

• do not wear high heels or tight pointy shoes

• do not wear flip-flops or backless slippers

• try not to walk barefoot on hard surfaces

You can ask a pharmacist about:

• the best painkiller to take
• insoles and pads for your shoes
• if you need to see a GP

• you have pain in the bottom of your foot that is severe or stopping you doing normal activities
• your foot pain is getting worse or keeps coming back
• your foot pain has not improved after treating it yourself for 2 weeks
• you have any tingling or loss of feeling in your foot
• you have diabetes and foot pain – foot problems can be more serious if you have diabetes

Refer yourself for back or joint help

In many areas you may be able to get help, such as physiotherapy, from NHS community musculoskeletal (MSK) services without needing a referral from a GP.

Get NHS help for back or joint problems

If plantar fasciitis does not get better, you might need to see a physiotherapist or foot specialist (podiatrist).

A physiotherapist can show you exercises to help ease your symptoms. A podiatrist can recommend things like insoles and the right shoes to wear, or splints to wear at night.

If these things do not help, you may be offered other treatments such as steroid injections, or using a machine to deliver high-energy sound waves to your foot (extracorporeal shock-wave therapy). Less commonly you may be referred to a specialist to discuss surgery.

Physiotherapy is available free of charge on the NHS throughout the UK but waiting times for accessing physiotherapy can sometimes be long.

Podiatry may not be available for free on the NHS everywhere and waiting times can sometimes be long.

You can also pay to see a podiatrist or physiotherapist privately.

Plantar fasciitis is caused by straining the part of your foot that connects your heel bone to your toes (plantar fascia).

It's not always clear why this happens.

Plantar fasciitis is common. You may be more likely to get it if you:

• are 40 to 60 years of age
• recently started exercising on hard surfaces
• exercise with a tight calf or heel
• overstretch the sole of your foot during exercise
• do a lot of standing, walking or running, or started doing a lot more than is usual for you
• wear shoes with poor cushioning or support
• are overweight

The main symptom of plantar fasciitis is pain around the heel and arch of your foot. It may be worse in the morning or by the end of the day.

Things you can do to ease plantar fasciitis include resting your foot, putting ice on the painful area and using insoles or heel pads in your shoes.

A physiotherapist can show you exercises to help with plantar fasciitis. A podiatrist can recommend things like insoles and the right shoes to wear.

Plantar fasciitis is caused by straining the part of your foot that connects your heel bone to your toes. It’s not always clear how this happens.