Plantar fasciitis

Last Updated: July 3, 2026

Key Points

Pain on bottom of foot, heel, and arch
Often worse after rest, improves with movement
Usually eases with self-care
See a doctor if no improvement in 2 weeks

Overview

Plantar fasciitis is a common condition causing pain on the bottom of your foot, typically around the heel and arch. It happens when the plantar fascia, a thick band of tissue connecting your heel bone to your toes, becomes strained. The exact reason for this strain isn't always clear. While it can be very painful, plantar fasciitis often improves with simple self-care measures like rest, ice, and wearing supportive footwear. If these home treatments aren't enough, professional help from a physiotherapist or foot specialist may be needed.

Signs and Symptoms

Pain on bottom of foot, heel, and arch
Pain much worse after sleeping or resting
Pain gradually improves with movement
Pain worsens after long standing, walking, or running
Painful to stretch bottom of foot (e.g., raising toes)

Things That Increase the Risk

Age between 40 and 60
Starting new exercise on hard surfaces
Tight calf muscles or heels
Overstretching foot sole during exercise
Long periods of standing, walking, or running
Wearing shoes with poor cushioning or support
Being overweight

Diagnosis

Doctor's review of symptoms
Physical examination of the foot
Assessment of pain patterns

Treatment & Management

Rest and elevate the foot
Apply ice packs to the painful area
Wear shoes with cushioned heels and arch support
Use insoles or heel pads
Perform gentle foot and heel stretching exercises
Engage in low-impact exercises like swimming
Take over-the-counter painkillers (e.g., paracetamol, ibuprofen)
Lose weight if overweight
Physiotherapy for specific exercises
Podiatrist for custom insoles or night splints
Steroid injections for persistent pain
Extracorporeal shockwave therapy
Surgery (rarely considered)

Prevention

Avoid prolonged standing or walking
Do not wear high heels or tight, pointy shoes
Avoid flip-flops or backless slippers
Do not walk barefoot on hard surfaces
Choose shoes with good cushioning and arch support
Maintain a healthy body weight
Perform regular foot and calf stretches

Available Treatments

Explore our range of treatment options for Plantar fasciitis: