Plantar heel pain is pain felt under the heel of the foot. It is usually caused by irritation of the plantar fascia, a strong band of tissue that supports the arch of your foot.

The plantar fascia stretches every time you take a step. If it becomes overloaded, it can become painful and sensitive.

What are the symptoms?

Pain is usually:

• Under the heel, often at one tender spot
• Worse with the first few steps in the morning
• Worse after sitting or resting
• More noticeable after long periods of walking or standing

This happens because the plantar fascia can tighten when resting and becomes painful when stretched again.

What causes it?

Common factors include:

• A sudden increase in activity or exercise
• Spending long periods on your feet
• Walking or standing on hard surfaces
• Unsupportive footwear
• Tight calf muscles
• Carrying excess body weight

Plantar heel pain is very common and affects around 1 in 10 people at some point in their lives.

Will it get better?

Yes. Most people recover with time and self-management.

Improvement may take several months and, in some cases, up to 12–18 months. Although recovery can be slow, the outlook is generally very good.

Managing your heel pain

Keep active

It is important to stay active, but try to reduce activities that greatly increase your pain.

• Avoid long periods of standing where possible.
• Gradually build activity back up as symptoms improve.
• Some discomfort during activity is normal.
• Pain should settle afterwards and not remain significantly worse the next day.

Footwear

Good footwear can reduce strain on the plantar fascia.

Choose:

• Cushioned shoes
• Supportive trainers or walking shoes
• Footwear with a firm sole and good arch support

Avoid:

• Thin-soled shoes
• Unsupportive footwear
• Walking barefoot for long periods if it aggravates symptoms

Other helpful measures

• Apply ice wrapped in a cloth for up to 10 minutes.
• Consider a gel heel cup or cushioned insole.
• Maintain a healthy weight if appropriate.
• Pace activities and increase them gradually.

Exercises

Exercises are one of the most effective treatments for plantar heel pain.

These may include:

• Plantar fascia massage
• Calf stretches
• Foot stretches
• Calf-strengthening exercises (heel raises)

Regular exercise helps improve flexibility, strength and the ability of the plantar fascia to cope with everyday activities.

More exercises are available on the My Joint Health Plantar Fasciopathy page. 

Insoles, heel cups and taping

Some people find the following helpful:

• Gel heel cups to cushion the heel
• Insoles to provide support or cushioning
• Taping techniques to reduce strain on the plantar fascia

Benefits vary from person to person.

Night splints

Night splints keep the foot gently stretched while you sleep.

They may help reduce morning pain in some people but are not suitable or comfortable for everyone.

Other treatments

Shockwave therapy

Shockwave therapy uses sound waves applied to the painful area. It may help reduce pain and improve healing when used alongside an exercise programme.

Please note that shockwave therapy is not currently NHS-funded in Bristol, North Somerset and South Gloucestershire (BNSSG) and is usually accessed privately.

Steroid injections

Steroid injections are not usually recommended as a first-line treatment.

While they may provide short-term pain relief, they can increase the risk of weakening or damaging the plantar fascia and surrounding tissues.

Key message

Most plantar heel pain improves with:

• Time
• Regular exercises
• Supportive footwear
• Gradual return to activity

Recovery can take time, but the condition usually improves without surgery.

Further information

My Joint Health Hub footwear

NHS Heel Pain Information