Plantar fasciitis and heel pain
Pain under the heel can make an ordinary day harder, from the first steps out of bed to a long shift on your feet. The NHS says plantar fasciitis is common. It also says you can usually ease the pain yourself. The advice below comes from NHS pages.
What plantar fasciitis is
Plantar fasciitis is pain on the bottom of the foot, around the heel and arch. It comes from straining the band of tissue that joins your heel bone to your toes. Doctors call that band the plantar fascia.
People aged 40 to 60 are more likely to get it. So are people who do a lot of standing, walking or running.
How it usually feels
The pain is often much worse when you first walk after sleeping or resting. It tends to ease as you move around. It can then build again if you stand, walk or run for a long time. Lifting your toes off the floor, or walking up stairs, can hurt too.
Other causes of heel pain
Heel pain has other causes as well. Pain at the back of the heel, running into the ankle and calf, can come from the Achilles tendon. Redness, swelling and a dull ache can come from bursitis. Children aged about 8 to 12 can get a painful heel condition called Sever's disease.
The NHS asks people not to try to work out the cause themselves.
Easing it at home
These are the things a GP will usually suggest first, according to the NHS.
- Rest, and raise your foot on a stool when you can.
- Hold an ice pack wrapped in a towel on the sore 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.
- Do regular gentle stretches for the sole of your foot and your heel.
- Choose exercise that keeps weight off your feet, such as swimming.
The NHS also advises against standing or walking for long periods. A pharmacist can talk you through which painkiller suits you.
When to see a GP
The NHS says to see a GP in any of these situations.
- The pain is severe, or it stops you doing normal things.
- The pain is getting worse or keeps coming back.
- The pain has not improved after 2 weeks of looking after it yourself.
- You have tingling or loss of feeling in your foot.
- You have diabetes and foot pain, because foot problems can be more serious with diabetes.
The NHS plantar fasciitis page was last reviewed on 14 February 2025.
When to contact NHS 111
Heel pain after an injury can be a broken bone. The NHS asks people not to treat that themselves.
Contact NHS 111 after an injury in any of these situations.
- The heel pain is severe.
- The pain makes you feel faint, dizzy or sick.
- Your foot or ankle has changed shape or sits at an odd angle.
- You heard a snap, grinding or popping noise when it happened.
- You cannot walk, stand on tiptoe or climb stairs.
- You have swelling and bruising in your calf and ankle.
The NHS heel pain page was last reviewed on 24 October 2025.
Physiotherapists and podiatrists
If the pain does not settle, the NHS says you might need to see a physiotherapist or a podiatrist. A physiotherapist can show you exercises to ease the symptoms. A podiatrist can suggest insoles, suitable shoes or splints to wear at night.
Physiotherapy is free on the NHS throughout the UK. The wait for it can be long. Podiatry may not be free on the NHS everywhere.
Most adults in England who are registered with a GP can refer themselves to NHS community musculoskeletal (MSK) services. Plantar fasciitis is one of the problems those services help with.