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Heel pain in the morning: plantar fasciitis and what helps

Sharp heel pain with your first steps in the morning is often plantar fasciitis. It is common, usually improves, and simple changes help. What to do.

By PhysioDesk · Published · Updated · 2 min read

Doctor patient

If your heel hurts most with the first few steps in the morning, or when you stand up after sitting for a while, and then eases a little as you move, the likely cause is plantar fasciitis. It is one of the most common causes of heel pain, and while it can be stubborn, most people improve with simple measures.

What it is

The plantar fascia is a thick band of tissue that runs along the sole of the foot from the heel to the toes. When it is overloaded, it becomes painful where it attaches to the heel.

It is more common:

  • between about 40 and 60

  • with jobs that involve standing for long periods

  • with a sudden increase in walking, running or standing

  • in people carrying extra weight

  • with tight calf muscles

  • with thin, unsupportive footwear, or walking barefoot on hard floors

What helps

  • Supportive footwear with a cushioned heel and good arch support, at home too. Avoid walking barefoot on hard floors and flat, worn-out chappals.

  • Calf stretches: stand facing a wall, one foot back, heel down, and lean forward until you feel a stretch in the calf. Hold 30 seconds, a few times, each leg, several times a day.

  • Stretch the sole before your first steps: before getting out of bed, pull your toes back gently towards you and hold for 30 seconds.

  • Roll the sole over a bottle or ball for a minute or two.

  • Reduce the load for a while: fewer long walks or long periods standing, while it settles.

  • Ice for 10 to 15 minutes may ease pain after activity.

How physiotherapy helps

A physiotherapist will confirm the likely cause, check your calf flexibility, strength and the way you walk, and plan treatment, which may include:

  • stretching and progressive strengthening of the foot and calf

  • advice on footwear, insoles and activity

  • taping to support the foot in the short term

  • a graded plan to return to walking, running or standing for work

When to see a doctor

  • pain after an injury, or a heel that is badly swollen or bruised

  • numbness or tingling in the foot

  • pain that is severe, constant, or present at rest and at night

  • heel pain with fever, or pain in both heels with other joint pains

  • no improvement after a few months of care

Find a physiotherapist near you

Search for physiotherapists on PhysioDesk Reach and contact them directly.

This article is general information, not medical advice.

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