If you’ve been struggling with pain in your heel or the arch of your foot, you might be wondering if it’s something more than just tired feet. This guide explains what plantar fasciitis is, how to spot the symptoms, and what you can do to ease the pain. We’ll also look at when it’s time to seek help from a GP.
What is plantar fasciitis
Plantar fasciitis is a common condition that causes pain in the bottom of the foot, particularly in the heel or arch. It happens when the plantar fascia, a thick band of tissue running from your heel to your toes, becomes inflamed. This inflammation is often caused by tiny tears that develop over time due to strain or stress [6].
The plantar fascia works like a shock absorber, supporting the arch of your foot during daily activities. However, when this tissue is under too much strain, it can become irritated. This can lead to pain that makes even simple movements uncomfortable [8].
Although plantar fasciitis is a common foot issue, it’s often misunderstood. Many people dismiss the pain as temporary or assume it’s a normal part of ageing or exercise. Knowing the signs and acting early can prevent the condition from worsening [9].
Symptoms of plantar fasciitis
One of the most noticeable signs of plantar fasciitis is a sharp or stabbing pain in the bottom of your heel. You might also feel an ache along the arch of your foot. Here are some symptoms to watch out for:
- Pain that’s worse in the morning or after resting for a while. This is because the plantar fascia tightens during periods of inactivity, and the first steps can stretch it suddenly [7].
- Discomfort that improves with light activity but returns after long periods of standing or walking [5].
- Tenderness in the heel or arch when pressing on the area, particularly near the base of the heel [8].
- Stiffness in the foot, especially after sitting or lying down, which can make movement feel awkward [9].
The symptoms may come and go, depending on how much strain you’re putting on your feet. If left untreated, the pain can become constant and may even start to affect other parts of your body, such as your knees or lower back, due to changes in the way you walk [3].
Common causes and risk factors
Plantar fasciitis can affect anyone, but certain factors can increase your chances of developing it. These include:
- Overuse or excessive strain: Running, walking, or standing for long periods can put stress on the plantar fascia, especially if done on hard surfaces [9].
- Poor footwear: Shoes without proper support or cushioning can make it harder for your feet to absorb shock, increasing the risk of damage [7].
- High or low arches: Unusual foot shapes, such as very flat feet or overly high arches, can change how weight is distributed across your feet, placing extra pressure on the plantar fascia [1].
- Having overweight or obesity: Carrying extra weight adds stress to the feet, particularly the heel and arch [6].
- Age: It’s more common in adults aged 30 to 60, as the plantar fascia may lose elasticity with age [1].
- Certain occupations: Jobs that require prolonged standing or walking, such as teaching, retail work, or construction, can increase the likelihood of developing this condition [5].
At-home treatment options
If you suspect plantar fasciitis, there are simple steps you can take at home to manage the pain and speed up recovery. The goal is to reduce inflammation, ease the strain on your plantar fascia, and support healing.
- Rest your feet: Avoid activities that make the pain worse, like running or standing for long periods. Resting your feet can prevent further damage and allow inflammation to subside [6].
- Use ice packs: Applying ice to the affected area for 15–20 minutes several times a day can help reduce swelling and numb pain [7].
- Stretch regularly: Gentle stretches for your calves, Achilles tendon, and bottom of your foot can ease tension in the plantar fascia. Simple exercises like pulling your toes towards you while keeping your leg straight are particularly effective [6].
- Wear supportive footwear: Choose shoes with good arch support and cushioning. Avoid walking barefoot on hard surfaces. Orthotic inserts available over-the-counter or custom-made can also help by redistributing pressure away from the plantar fascia [1].
- Massage the arch: Rolling your foot over a tennis ball, foam roller, or frozen water bottle can relieve tension and reduce discomfort [5].
- Take pain relievers: Over-the-counter medications like ibuprofen or paracetamol provide temporary relief from pain and inflammation [6].
These methods often improve symptoms within a few weeks. However, if pain persists, it’s important to seek medical advice.
When to consult a GP
If your symptoms don’t improve after a few weeks of at-home care, it’s time to see a doctor. You should also book an appointment if:
- The pain stops you from doing daily activities like walking or standing.
- It’s getting worse over time despite taking steps to manage it.
- You notice swelling, redness, or other signs of infection in the foot.
- You’re experiencing foot pain alongside other unexplained symptoms such as fever or numbness.
A GP can assess your condition and recommend further treatments such as physiotherapy, prescription pain relief, or steroid injections in some cases. They may also refer you to a podiatrist or recommend imaging tests like X-rays, MRI or an ultrasound scan to rule out other causes of foot pain [3].
Remember, start with simple at-home treatments like rest, ice, and supportive footwear. If the pain doesn’t improve, don’t hesitate to consult a GP for personalised advice. Early action can make a big difference, helping you get back on your feet.
How HealthHero can help
At HealthHero, we make it easy to get the help you need for plantar fasciitis. Our online GP service lets you to speak to a doctor from the comfort of your home. They can assess your symptoms, provide tailored treatment options, and even prescribe medication if necessary. It’s never been easier to get the support you need.
