Ankle & foot Orthopaedic Rehabilitation
Plantar Fasciitis
- Sharp heel pain with the first steps in the morning
- Pain after sitting, easing as you walk
- Tenderness under the inside of the heel
- Worse after prolonged standing
Quick answer
Plantar fasciitis is irritation of the thick band of tissue under the foot where it attaches to the heel. Its hallmark is sharp heel pain with the first steps in the morning that eases as you walk. Loading, calf work and footwear changes resolve most cases over three to six months.
Typical recovery
3–6 months
A typical range, not a promise — how long it takes depends on how long it has been going on, and on what you do between appointments.
The plantar fascia is a thick band of tissue running from the heel bone to the base of the toes, supporting the arch. Where it attaches to the heel it can become overloaded and painful.
The giveaway symptom
Sharp pain under the heel with the very first steps out of bed, easing after a few minutes of walking, and returning after sitting for a while. Prolonged standing makes it worse. If that pattern fits, the diagnosis is usually straightforward.
Contributing factors
A sudden increase in walking or running, prolonged standing on hard floors, unsupportive footwear, tight calves, weak foot muscles, and higher body weight. Both flat feet and high arches are associated with it.
About heel spurs
Many people are told an x-ray shows a heel spur and conclude that is the cause. Spurs are found in plenty of pain-free feet and are generally a consequence of long-standing traction rather than the source of the pain. Removing a spur is rarely the answer.
How physiotherapy helps
- Progressive loading of the plantar fascia, which has better evidence than stretching alone
- Calf strengthening and stretching, since a tight calf increases load through the fascia
- Strengthening the small muscles of the foot
- Footwear advice, and taping or an insole where the arch needs temporary support
- Managing standing and walking load while it settles
Practical things that help immediately
Avoid walking barefoot on hard floors, especially first thing. Keep a supportive pair of shoes or sandals by the bed. Calf stretches before the first steps of the day reduce that initial pain considerably.
How long it takes
Three to six months is typical. It is a stubborn condition and improvement is gradual, but the large majority resolve without injection or surgery.
Medically reviewed by Kapil Kumar, BPT, MPT, Orthopaedic Physiotherapy · Last reviewed September 2026