Plantar FasciitisHeel Pain Treatment & Recovery
Inflammation and sensitisation of the plantar fascia—learn symptoms, causes and how physiotherapy helps recovery.
What is plantar fasciitis and how does physiotherapy help?
Plantar fasciitis describes heel pain from overload and sensitisation of the plantar fascia. Pain is classically sharp with first steps in the morning and after periods of rest.
Physiotherapy focuses on education, load management, footwear advice and progressive strengthening. Many people improve within 6–12 weeks; some cases take longer and benefit from structured progression.
Your plan is tailored: we reduce provocative loads initially, optimise footwear/insoles, improve calf/foot mobility and rebuild tolerance with graded strength and walking volume.
Typical recovery timeline
- 2–6 weeks: pain settling and improved first‑step tolerance
- 6–12 weeks: strengthening and walking tolerance gains
- 12+ weeks: return to running/higher loads as tolerated
Understanding plantar fasciitis
Common drivers
- Load spikes in walking/standing or running
- Foot mechanics and calf/ankle stiffness
- Footwear with poor support/cushioning
Imaging considerations
Imaging is rarely needed early. Ultrasound/X‑ray can support diagnosis if recovery does not follow the expected course or to rule out other causes.
Common contributing factors
Repetitive stress
Prolonged standing/walking or recent running spikes.
Foot mechanics
Flat/high arches or reduced ankle range.
Footwear
Insufficient support or worn shoes.
Lifestyle
Weight, surfaces and job demands.
What are the symptoms?
Primary symptoms
- Heel pain worst on first steps after rest
- Morning stiffness easing with gentle activity
- Tenderness at the medial heel/arch
Functional limitations
- Longer walks, stairs or running
- Standing for extended periods
- Confidence with higher‑impact activity
Related symptoms: Foot pain, Swelling, Reduced range of motion
How can physiotherapy help?
Care focuses on education, footwear/insoles, load management and progressive strengthening to restore pain‑free function.
Core components
- Education, pacing and flare planning
- Calf/ankle mobility, plantar fascia tolerance
- Progressive strengthening (calf raises, foot intrinsics)
- Footwear advice and, if indicated, orthoses
- Return‑to‑walking/running progressions
Effective treatments
Manual therapy
Soft‑tissue and joint techniques as indicated.
Exercise therapy
Mobility and progressive strengthening.
Education
Load management, footwear and pacing.
Lifestyle
Walking plan and surface/volume strategies.
What happens in a physiotherapy session?
Assessment reviews irritability, first‑step pain, footwear and activity. Tests guide safe loading and progression.
- Subjective: onset, volume spikes, footwear, job
- Testing: calf length/strength, foot mechanics
- Education: pacing, footwear/insoles, flare plan
- Plan: progressive strengthening and walking plan
Home work supports progress across 6–12 weeks with objective progression.
Can you manage plantar fasciitis at home?
Many can self‑manage with footwear changes, pacing and simple exercises.
Ideas to try
- Supportive shoes/insoles; avoid worn footwear
- Short, regular walks; avoid long spikes
- Gentle calf/plantar fascia mobility
Weekly progression example
- Week 1–2: footwear + mobility; isometric calf
- Week 3–4: add raises and foot intrinsic work
- Week 5+: graded return to run/jumps if relevant
When should you seek help?
Urgent assessment
- Severe trauma with inability to weight‑bear
- Hot, red, markedly swollen foot
Consult a physiotherapist if
- Pain persists beyond 6–8 weeks
- Difficulty with work, walking or sport
- Confidence in activity is limited
Accessing care in the UK
Access physiotherapy via GP referral on the NHS, or directly through private clinics. Insurance or employer plans may help with costs.
FAQs
Do I need a scan?
Rarely initially. Consider if recovery is atypical or to rule out other causes.
Can I keep walking?
Yes—use shorter, regular walks and avoid large spikes. Progress weekly.
How many sessions will I need?
Often 6–12 sessions, adjusted to goals and progress.
Medical Disclaimer
This information is for educational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider for diagnosis and treatment.