A stabbing pain under the heel when you first get out of bed, easing after a few minutes of walking and then returning after you have been sitting, is the classic pattern of plantar fasciitis. It is one of the most common causes of heel pain in adults and, while it can be slow to settle, there is a lot you can do to help it.
What is going on
The plantar fascia is a thick band of tissue running from the heel to the toes along the sole of the foot. It supports the arch and absorbs load with every step. When it is overloaded, perhaps by more walking than usual, extra body weight, unsupportive shoes or tight calves, the attachment at the heel becomes irritated. Overnight the tissue tightens, which is why the first steps of the day are the most painful.
Supports that may help
Heel cups and heel pads
A cushioned cup that sits in the heel of the shoe. It softens impact and slightly raises the heel, which takes a little tension off the fascia. Simple, inexpensive and easy to move between shoes.
Arch-support insoles
A full or three-quarter length insole with a contoured arch. By supporting the arch, the insole reduces how far the fascia has to stretch with each step. These are often the most useful daytime support, particularly if your feet are flat or roll inwards.
Plantar fasciitis sleeves and straps
A compression sleeve for the foot, or a strap that wraps under the arch, provides gentle support and warmth and can be worn in shoes or around the house. Many people find them comfortable for lighter days or at home where they are not wearing supportive shoes.
Night splints
A night splint holds the foot gently flexed upwards while you sleep so the fascia and calf stay lengthened rather than tightening overnight. This can noticeably reduce the first-step pain in the morning. They take a little getting used to, so start with short periods.
Daily habits that make a difference
- Avoid walking barefoot on hard floors, even at home. Keep a pair of supportive sandals or slippers by the bed.
- Stretch the calves and the sole of the foot gently each day, and before getting up in the morning.
- Roll the sole over a frozen bottle or a firm ball for a few minutes in the evening.
- Choose shoes with a firm heel counter, some cushioning and a modest heel height.
- Pace activity. Long periods of standing or walking in one go tend to flare symptoms.
When to get advice
See a healthcare professional if heel pain has not improved after six to eight weeks of self-care, if the heel is swollen, hot or bruised, if you have pain at rest or at night, or if you have numbness or tingling in the foot. People with diabetes or circulation problems should seek advice before using any foot device.
Frequently asked questions
Should I use a heel cup or an insole?
Try an insole first if you spend a lot of time on your feet or have flat feet. A heel cup is a good lighter option or for shoes where a full insole will not fit.
How long does plantar fasciitis take to go?
Most cases improve over several months with consistent care. Early action tends to shorten it.
Can I keep exercising?
Low-impact exercise such as cycling or swimming is usually fine. Reduce high-impact activity until the heel settles.
Explore foot care supports
Browse the Venollo foot care range and read our guide to insoles, heel cups and toe protection.
This article is general information and is not a substitute for medical advice. If you have an injury, a health condition or ongoing symptoms, please speak to a qualified healthcare professional.
