Plantar fasciitis: heel pain treatment that works

By Geoff Scott, Founder & Senior Physiotherapist, Hauora

By Geoff Scott, Senior Physiotherapist and founder of Hauora. Last updated 14 November 2026.

What is plantar fasciitis?

Plantar fasciitis is pain under the heel caused by irritation of the plantar fascia, the thick band of tissue that runs from your heel bone to your toes and supports your arch. The classic sign is sharp heel pain with your first steps in the morning or after sitting. Most people recover with load management, supportive footwear and strengthening.

We see it all the time at our physiotherapy clinic in Primrose Hill: runners who train on Primrose Hill, in Regent’s Park and on Hampstead Heath, people who stand all day for work, and anyone who has suddenly upped their walking. Clinicians increasingly call it plantar heel pain or plantar fasciopathy, because the tissue is usually irritated and thickened rather than truly inflamed.

Plantar fasciitis at a glance

Very common: it’s the most common overuse problem in the foot, and about 1 in 10 people will have it at some point.
Typical sign: pain under the heel that’s worst with the first steps of the day and eases as you get going.
It does get better: most people recover within a year with simple, non-invasive treatment, and many improve much sooner.
Heel spurs are often a red herring: about 3 in 10 people have a heel spur, and most of them have no heel pain.
Best first steps: manage your load, wear cushioned supportive shoes or a heel cup, and build calf and foot strength.

Plantar fasciitis symptoms

Sharp or stabbing pain under the heel, sometimes spreading along the arch
Pain with your first steps in the morning or after sitting
Pain that eases as you warm up, then returns after long periods of standing or walking
A tender spot on the underside of the heel, towards the inside, when you press it

Heel pain that’s worst at night or at rest, numbness or tingling in the foot, or a heel that’s hot and swollen points to something else, so get those checked.

What causes plantar fasciitis?

It’s an overload problem. The plantar fascia is being asked to handle more than it’s currently ready for. Common triggers include:

A sudden increase in activity: more running, a walking holiday or a new job on your feet
Long hours standing on hard floors
Tight or weak calves, which put more strain through the fascia
Unsupportive footwear: flat or worn-out shoes, flip-flops, or going barefoot on hard floors
Body weight: extra weight increases the load on the fascia with every step
Foot shape: very high or very flat arches can play a part

How long does plantar fasciitis last?

Longer than most people would like, but it does get better. NHS guidance says most people make a complete recovery within a year with non-invasive treatment, and many improve within a few months. The plantar fascia has a relatively poor blood supply, so it adapts slowly. The people who recover fastest are the ones who change their load early and stick with their exercises for at least three months.

Plantar fasciitis treatment: what actually works

1. Manage your load, don’t stop completely

Cut back the activity that aggravates your heel to a level where pain stays mild, at around 3 out of 10 or less, and has settled by the next morning. Swap some runs for cycling or swimming to keep your fitness while the heel settles.

2. Cushion and support the heel

Wear cushioned, supportive shoes, including around the house, and avoid flat shoes and going barefoot on hard floors for now. A simple silicone heel cup is cheap and helps many people. In a 2023 trial of 180 people published in the British Journal of Sports Medicine, advice on staying active and reducing aggravating activities, plus a heel cup, did most of the work. That’s why we always start here.

3. Strengthen your calf and foot

Slow, heavy heel raises are the exercise with the best evidence. In a Danish trial, people who did single-leg heel raises with a towel rolled under their toes every other day improved faster at three months than people who only stretched. By 12 months both groups had improved similarly, so strengthening seems to speed recovery up rather than change where you end up. Getting back to running and sport sooner matters to most of our patients, so we use it.

Stand on a step on the painful foot, with a rolled-up towel under your toes
Rise up for 3 seconds, hold for 2 seconds at the top, then lower for 3 seconds
Start with 3 sets of 12, every other day
Add weight in a backpack as it gets easier, working towards sets of 8 that feel hard

4. Stretch your calf and the sole of your foot

Calf stretches, and a plantar fascia stretch where you pull your toes back towards your shin before your first steps in the morning, can ease that first-step pain. Stretching helps with symptoms, but on its own it tends to work more slowly than adding strength work.

5. Shockwave and injections, for stubborn cases

If heel pain hasn’t improved after about three months of consistent treatment, NHS services may offer extracorporeal shockwave therapy. Steroid injections can ease pain in the short term, but they carry a risk of the plantar fascia tearing and of thinning the fat pad that cushions your heel. We only consider them carefully, and always alongside rehab.

When to see a physio about heel pain

The NHS suggests seeing a GP if heel pain hasn’t improved within two weeks. Book an assessment with us if the pain is stopping you running, walking or working, if it keeps coming back, or if you want a plan to get back to sport faster. Get heel pain checked promptly if it started with a fall or a jump, if you can’t put weight on your foot, if you have numbness or tingling, or if the heel is hot, swollen or painful at night. You can read more on our Achilles, ankle and foot pain page.

How we treat plantar fasciitis at Hauora

Your 45-minute assessment (£155) confirms the diagnosis and rules out other causes of heel pain, such as a stress fracture, nerve irritation or a problem with your Achilles tendon. We look at your training and work, your footwear, your calf strength and how your foot moves when you walk and run. You leave with a load plan, footwear advice and a strengthening programme you can start that day, and we progress it until you’re back to full activity. If you need shockwave, an injection or a specialist opinion, we’ll arrange the right referral. You’ll be seen by Geoff Scott or Jason Oliveira, both senior physiotherapists with elite-sport backgrounds.

Frequently asked questions

How long does plantar fasciitis take to heal?

Most people recover within a year with non-invasive treatment, and many improve within a few months. Changing your load early and doing strengthening exercises consistently for at least three months gives you the best chance of a quicker recovery.

Can I keep running with plantar fasciitis?

Often, yes, at a reduced level. If the pain stays at around 3 out of 10 or less and has settled by the next morning, you can usually keep running some easy miles while you rehab. Cycling or swimming helps fill the gap.

What is the fastest way to get rid of plantar fasciitis?

There’s no overnight fix. The quickest route for most people is cutting back aggravating activity, wearing cushioned shoes or a heel cup, and doing slow, heavy heel raises every other day. Strength training has been shown to speed up improvement in the first three months.

Do I need a scan for plantar fasciitis?

Usually not. Plantar fasciitis is diagnosed from your symptoms and an examination. A scan is only needed if the diagnosis is unclear or the pain isn’t responding to treatment.

Do heel spurs cause plantar fasciitis?

Usually not. About 3 in 10 people have a heel spur and most of them have no heel pain, while many people with plantar fasciitis have no spur. A spur on an X-ray doesn’t change the treatment.

Are steroid injections good for plantar fasciitis?

They can ease pain in the short term, but they carry a risk of the plantar fascia tearing and of thinning the fat pad under the heel. They’re best kept for stubborn cases and combined with a rehab programme.

Heel pain physio in Primrose Hill, St John’s Wood and Belsize Park

If heel pain is stopping you running, walking or working, book an assessment at Hauora, an independent physiotherapy clinic at 44 Gloucester Avenue, Primrose Hill, London NW1 8JD. We’re close to Chalk Farm and Camden Town stations and easy to reach from St John’s Wood, Belsize Park, Swiss Cottage, Hampstead, Regent’s Park, Marylebone, Kentish Town and Maida Vale. Book online at hauora.com/book or call 020 4541 8924.

Finding us: Hauora is based inside the At The Core building, but we’re a separate business from At The Core. We share the building and the phone number, so when you call, please ask for Hauora.

This article is general information, not a diagnosis. If you’re injured or unwell, see a doctor or physiotherapist.