Experiences with

Plantar fasciitis

Check if you have 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 start walking after sleeping or resting
• the pain feels better during exercise, but returns after resting
• it's difficult to raise your toes off the floor

How to ease plantar fasciitis yourself

If you see a GP, 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 stretching exercises

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

• take painkillers like paracetamol and ibuprofen

• 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
• the pain is getting worse or keeps coming back
• the 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

Treatment for plantar fasciitis from a foot specialist

If plantar fasciitis does not get better, a GP might refer you to 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.

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.

Common causes of plantar fasciitis

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.

You may be more likely to get plantar fasciitis 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
• recently started doing a lot more walking, running or standing up
• wear shoes with poor cushioning or support
• are very overweight

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

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.

Related links

Plantar fasciitis

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