What it is
The plantar fascia is a thick band of tissue running from the heel bone along the sole to the base of the toes. It helps support the arch and absorbs force when you walk and run. When it is overloaded, it becomes sore, usually at the heel.
Typical signs
- Pain under the heel, or along the inside of the arch.
- Worst with the first steps in the morning or after sitting for a while.
- Eases a little as you warm up, then returns after a long day on your feet.
- Tender when you press on the front of the heel.
Why it develops
- A sudden increase in running, walking or time on your feet.
- Standing on hard floors for long shifts.
- Tight calf muscles and limited ankle movement.
- Footwear that is worn out or has little support.
- Higher body weight, which increases the load on the foot.
How long does it take?
Be realistic. Most cases improve over several months, and a minority take longer. Improvement tends to come in steps. Do not judge progress day by day.
What helps
- Manage load. Cut back on what clearly flares it, but keep walking at a comfortable level.
- Strengthen. Slow, heavy calf raises and a specific exercise for the foot (with a rolled towel under the toes) have been shown to reduce pain over several weeks.
- Stretch the calf and the sole gently, particularly before the first steps in the morning.
- Wear supportive footwear and avoid going barefoot on hard floors for now.
- Hands-on treatment. Soft-tissue and myofascial work on the calf and sole can ease tightness and let you exercise more comfortably.