Self Help

Heel Pain (Plantarfasciitis)

Heel Pain (Plantarfasciitis)

Ankle and Foot Conditions
Self Help Guides | Ankle and Foot Conditions | Heel Pain (Plantarfasciitis)


The Plantar Fascia runs underneath each foot, stretching from the bone at the back of the ankle to out towards the toes. Plantar Fascia pain occurs in both athletic and non-athletic populations and although it is seen in all ages, is more common between 20-34 years old.

There are several risk factors which contribute to plantar heel pain:

  • Limited ankle movement
  • Being overweight
  • Running and work-related weight bearing activities
  • Long distance walking
  • Repeatedly getting in/out of vehicles


  • Pain on the bottom of the foot, often worse at the heel
  • Pain with weight-bearing e.g. standing and walking
  • Usually worst first thing in the morning on waking and improves with initial movement
  • Pain worse after a period of inactivity


  • Activity modification and offloading e.g. avoiding prolonged standing or walking
  • Heel cups to reduce pressure
  • Ice rolling using a frozen water bottle
  • Pain relief
  • Physiotherapy including range of movement exercises and a graded strengthening programme


Not generally indicated


Download “Plantarfasciopathy”

Exercises to try

Heel Pain (Plantarfasciitis)

Ankle and Foot Conditions
Allied Health Professionals Physiotherapist working with a patient

We know about your body

We are experts in musculoskeletal and pelvic health physiotherapy, providing specialist assessments, management and self-management to our communities, helping them to return to optimal health and stay healthy.

Learn more about us