Understanding Heel Pain: What You Need to Know About Plantar Fasciitis





17.04.25



By Free Motion Physiotherapy





Ever feel like your first steps out of bed in the morning is like stepping on hot coals? One of the most common causes of heel pain is plantar fasciitis: the arch-nemesis(literally) of pain free walking. It’s a condition that affects many people, from runners and athletes to those who spend long hours on their feet. Let’s break down what plantar fasciitis is, and what you can do at home to help relieve the pain.


What is Plantar Fasciitis?


The plantar fascia is a thick band of connective tissue that runs from your heel to your toes at the bottom of the feet. Plantar fasciitis refers to inflammation of the plantar fascia. The fascia plays a crucial role in supporting the arch of your foot and absorbing shock when you walk, run, or stand. When the band becomes irritated or overstretched, tiny tears can form, causing pain and stiffness- especially in the morning or when walking after a long time of sitting or lying down.



Common Causes of Plantar Fasciitis


There are a lot of things that can factor into the cause of plantar fasciitis:

  • Overuse or a lot of repetitive movements (e.g. runners, athletes or people who stand long hours like lecturers).
  • Excess weight.
  • Poor footwear without arch support/cushioning.
  • Tight calf muscles that put more tension on your plantar fascia.
  • A quick or sudden increase in exercise intensity for e.g. if you start running a few times a week after doing no exercise over the December holidays.


Symptoms of Plantar Fasciitis


It’s usually characterised by sharp pain in the heel, especially with the first steps in the morning or after sitting for a while. The pain usually gets worse the longer you stand/run/walk.



How To Help Relieve Heel Pain at Home





1. Stretching & Mobility Exercises


  • Calf Stretch: Stand facing a wall, place your hands on it, and step one foot back. Keep the heel on the ground and stretch the back leg’s calf muscle. Hold for 30 seconds.


  • Plantar Fascia Stretch: Sit down, cross your affected foot over the opposite knee, and gently pull your toes back toward you. Hold for 30 seconds.


  • Rolling Massage: Use a frozen water bottle, tennis ball, or massage ball to roll under your foot for 1–2 minutes.


2. Footwear & Arch Support


  • Wear supportive shoes with good arch support and cushioning.
  • No flat, unsupportive footwear like flip-flops or worn-out sneakers-this makes a BIG difference.

3. Relative Rest


  • Less high-impact activities like running or jumping if they make your heel pain worse.
  • Switching to low-impact exercises such as swimming or cycling to maintain fitness while giving your feet a break.

While home care can help, if your heel pain persists for more than a few weeks or worsens despite these efforts, it’s a good idea to consult a physiotherapist, don’t hesitate to reach out. A physiotherapist here at Free Motion Physiotherapy can help get you back on your feet, pain-free and active!



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