Heel pain and plantar fasciitis: what helps?
Heel pain is common and usually settles with simple steps. Learn what causes it and when a podiatrist or physio can help.
What it is
Plantar fasciitis (also called plantar heel pain) is the most common cause of heel pain in adults. It affects the thick band of tissue that runs along the sole of the foot. The classic sign is sharp pain under the heel with the first steps in the morning or after sitting, which eases a little as you move.
It is more likely if you:
- Stand or walk for long periods, especially on hard floors
- Have recently increased running or walking
- Wear unsupportive or worn-out shoes
- Have tight calf muscles, or carry extra weight
What usually helps
Most people improve with simple measures, although it can take several months. It helps to stick with the plan even on good days, as heel pain often settles slowly and then flares if you do too much too soon.
- Calf and foot stretches, done regularly
- Supportive, cushioned shoes and avoiding bare feet on hard floors
- Reducing high-impact activity for a while, and building back up slowly
- Taping, heel cups or orthotics in some cases
Who can help
- Podiatry: a podiatrist assesses your feet, footwear and walking, and can provide taping, orthotics and an exercise plan.
- Physiotherapy: a physiotherapist can help with stretching, strengthening and load management.
If pain isn't improving after a few months of treatment, your GP may arrange imaging or refer you to a specialist such as Orthopaedic surgery or Rheumatology, especially if other joints are sore too.
Not all heel pain is plantar fasciitis. Pain at the back of the heel may come from the Achilles tendon, and burning or tingling may come from a nerve. A podiatrist or your GP can help work out the cause so the treatment fits.
Referrals and costs
You can book a podiatrist or physio directly. Private health extras may help, and some people with chronic conditions are eligible for Medicare rebates through a GP plan, see Do I need a referral for a physio, psychologist or dietitian?. On Spec Book you can see which podiatrists near you have openings soon.
If you have diabetes, see your GP or podiatrist promptly about any foot pain, wound or change in feeling. Go to an emergency department if the foot is hot, red and swollen with fever.
Common questions
Will I need an injection or surgery?
Most people don't. These are only considered when simple treatment hasn't helped over a long period.
Do I need special orthotics?
Not always. Many people improve with good shoes and exercises. A podiatrist can advise if orthotics would help you.
Can I keep running?
Often you can, with less distance or intensity for a while. A podiatrist or physio can help you adjust your training.
General information only, not medical advice. Everyone's situation is different, so check with your GP or the provider. In an emergency call 000.