Plantar fasciitis

Tier 1: Established: peer-reviewed research or government health authority
Publisher: National Health Service · Published: August 22, 2026 · Accessed: August 22, 2026

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Claims this source supports

• Plantar fasciitis is caused by straining the part of the foot that connects the heel bone to the toes (the plantar fascia); it is common and more likely between ages 40 and 60.
• The main symptom is pain on the bottom of the foot around the heel and arch; it is more likely to be plantar fasciitis if pain is much worse on first steps after sleeping or resting, gradually improves as you move, and returns after long standing, walking or running.
• Self-care: rest and raise the foot, ice pack (or bag of frozen peas) in a towel on the painful area for up to 20 minutes every 2 to 3 hours, wear shoes with cushioned heels and good arch support, use insoles or heel pads, gentle exercises to stretch the sole of the foot and heel, swimming, painkillers, and weight loss if overweight.
• Avoid: long periods of walking or standing, high heels, tight pointy shoes, flip-flops or backless slippers, and walking barefoot on hard surfaces.
• See a GP if: foot pain is severe or stopping normal activities, getting worse or keeps coming back, has not improved after 2 weeks of self-treatment, there is tingling or loss of feeling in the foot, or you have diabetes and foot pain.
• If it does not improve, options include physiotherapy, a podiatrist (insoles, right shoes, night splints), steroid injections, extracorporeal shock-wave therapy, and less commonly surgery.