Plantar fasciitis treatment: what helps heel pain get better

Based on NHS guidance and NHS physiotherapy leaflets.

Reviewed by Harvir Ubhi, HCPC-registered physiotherapist. Last reviewed 28 September 2026.

What is plantar fasciitis?

The plantar fascia is a thick band of tissue running along the sole of your foot, from your heel to the base of your toes. It supports your arch and absorbs shock when you walk. Plantar fasciitis is when that band becomes painful from repeated small strains that don't fully heal. Some NHS leaflets call it plantar fasciopathy. It's the same thing.

Symptoms

• sharp pain between your arch and heel
• worse when you start walking after rest, especially first thing in the morning
• better when you rest, but back after standing or walking for a long time
• difficulty lifting your toes off the floor

What causes it

• a sudden increase in activity, such as starting to run
• standing for long periods, often for work
• carrying extra weight
• high arches or flat feet
• tight calf muscles
• shoes with poor cushioning or support
• getting older

Plantar fasciitis treatment, in the order it usually happens

1. 1

   Take the load off

   Rest and raise your heel when you can. Swap running and long walks for swimming or cycling while it settles.

2. 2

   Ice

   An ice pack or bag of frozen peas wrapped in a towel on your heel for up to 20 minutes, every 2 to 3 hours.

3. 3

   Stretch every day

   Calf and sole stretches are the main treatment. There are 7 from an NHS physio leaflet below.

4. 4

   Change your shoes

   Wide, comfortable shoes with a low heel, a soft sole and good arch support. Avoid high heels, flip-flops and backless slippers. Soft insoles or heel pads can help.

5. 5

   Painkillers

   Paracetamol, or ibuprofen gel on the heel. A pharmacist can tell you what's safe for you.

6. 6

   Physiotherapy

   If it isn't improving, a physio checks what's overloading your foot, from tight calves to your foot shape and footwear, and progresses your exercises. Many areas let you refer yourself to NHS physio.

7. 7

   Further options

   For pain that won't settle, doctors may try night splints, a steroid injection (often painful, and the benefit can wear off) or shockwave therapy. Surgery is a last resort.

7 plantar fasciitis exercises from an NHS leaflet

These come from Hull University Teaching Hospitals NHS Trust's patient leaflet. Stretch gently: you should feel a pull, not sharp pain.

1. Calf stretch, straight leg. Face a wall with the sore foot behind you, leg straight and heel down. Bend your front knee until you feel the stretch in your calf. Hold 30 seconds, 3 times a day.
2. Calf stretch, bent knee. Same position, but bend both knees, keeping the heel of the sore foot on the floor. Hold 30 seconds, 3 times a day.
3. Step stretch. Stand with the balls of your feet on a step and your heels hanging off the edge. Keep your knees straight and let your heels drop. Hold 30 seconds, twice per session.
4. Seated sole stretch. Sit down and lift your toes upwards while keeping your heel on the floor. Hold 30 seconds, 3 times per session.
5. Towel stretch. Sit with your leg straight, loop a towel around the ball of your foot and gently pull your toes towards you. Hold 30 seconds, 3 times per session.
6. Frozen bottle roll. Sitting down, roll the arch of your foot back and forth over a frozen water bottle for 5 minutes, twice a day.
7. Heel raises. Holding a chair, push up onto your toes as high as you can. Hold 5 seconds and repeat 10 times, twice a day. When that's easy, do it on one leg.

When to see a GP

The NHS says see a GP if:

• the pain is severe or stopping you doing normal activities
• the pain is getting worse or keeps coming back
• it hasn't improved after 2 weeks of treating it at home
• you have tingling or loss of feeling in your foot
• you have diabetes and heel pain

Plantar fasciitis questions

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