This page summarises publicly available NHS information for educational purposes only. It is not medical advice or a diagnosis. Always consult a qualified healthcare professional.
What is plantar fasciitis?
Plantar fasciitis is heel pain caused by strain or inflammation of the plantar fascia — the thick band of tissue running along the bottom of the foot. The pain is typically worst when you first stand up after sleeping or resting, and eases as you start moving. Most cases settle with rest, stretching, and supportive footwear, though recovery can take several months.
When NHS resources suggest seeing 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.
Self-care information from NHS
- 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.
Common questions
How long does plantar fasciitis take to heal?
Plantar fasciitis usually improves within 6 to 12 months with self-care. Rest, ice, stretching, and supportive shoes help most people. See a GP or physiotherapist if pain has not improved after 2 weeks of consistent self-care.
What's the best exercise for plantar fasciitis?
Calf stretches and rolling the sole of your foot over a frozen water bottle or tennis ball can ease tension in the plantar fascia. Gentle, regular stretching works better than high-impact activity. Swimming is a good low-impact alternative while you recover.
Should I rest or keep walking with plantar fasciitis?
Rest from activities that trigger pain — especially running, long walks, or standing for long periods. Complete immobility is not needed, but reducing weight-bearing and wearing cushioned, supportive shoes gives the fascia a chance to heal.
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This page is for informational and educational purposes only. It does not constitute medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional about your individual situation. NorMed organises publicly available NHS information and is not affiliated with the NHS.