Plantar fasciitis
Heel pain that is at its worst for the first few steps in the morning, eases as you move, and returns after you have been sitting. It is the most common cause of heel pain in adults, and most people get better without an injection or a scan.
Also called heel pain, plantar heel pain, policeman's heel.
Does this sound like you?
- The first steps out of bed are the worst part of the day
- Pain under the heel rather than at the back of it
- It came on gradually, without a specific injury
- It eases once you have been walking for a few minutes
This is not a diagnosis. Several things cause pain in the same place, which is why the list below matters.
Check these first: when it is not plantar fasciitis
If any of these apply, get checked before you start the exercises.
- The pain began after a fall or a specific injury
- The heel is hot, red or swollen
- You have pins and needles or numbness in the foot
- It is worse at night and does not settle with rest
The exercises, in the order you would build them up
How long it takes
Expect this to be measured in months rather than weeks. Most people are substantially better by three to six months, and the first sign is usually that the morning steps hurt for less long, not that they stop hurting.
What the NHS says
The NHS's own pages on this, to check what you have read here against.
Waiting for an appointment?
Kinehub turns this into a daily plan, adjusts it as you improve or struggle, and keeps the record you hand over when you are finally seen.
Keep reading
More for the feet & ankles
- Guide · 2 minHeel and foot pain: shoes and simple stepsWhat to wear and what to do at home, and the signs of an injury that shouldn't be treated at home.
- Guide · 6 minUnderstanding painWhy hurt does not always mean harm, and why that matters when you are deciding whether to move today.
- Article · 9 minBuilding a home exercise programmeHow much, how often, and how to keep going once the novelty wears off — the part that decides whether any of it works.
A daily plan for plantar fasciitis
Kinehub turns these exercises into a short daily session with a demo for each one, and tracks your pain before and after so you can see whether it is working. Free to start.
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