Those first few steps out of bed can be the hardest part of the day. A sharp pain under your heel that eases as you get going, only to return after sitting or a long day on your feet, is one of the most common signs of plantar fasciitis. It can be frustrating, but it usually improves, and there is plenty you can do to help.

What plantar fasciitis is

The plantar fascia is a strong band of tissue that runs along the sole of your foot, from your heel to your toes. It supports your arch and acts like a spring when you walk.

Plantar fasciitis means this tissue has become irritated and sensitive, usually where it attaches to your heel. It often develops after a change in what your feet have been doing, like more walking or standing, new shoes, a return to exercise or a change in body weight.

Why the first steps hurt most

When you rest, the plantar fascia tightens slightly. Those first steps stretch it again, which is why pain is often worst first thing or after sitting. As you move around, it warms up and usually eases.

What to expect

Plantar fasciitis usually improves, though it can take some time. Most people find it settles within a year, and many feel better much sooner with the right changes. If you have been given advice or exercises by a physiotherapist or podiatrist, keep following that.

Easing the first steps

Some things to try to make mornings easier:

• Before you get out of bed, point and flex your feet and circle your ankles a few times.
• Keep supportive shoes or slippers by your bed, so you are not walking barefoot on a hard floor.
• Take your first few steps slowly.
• After sitting for a while, move your feet and ankles before standing.

Footwear

The right shoes can take a lot of pressure off your heel. Look for:

• Cushioning under the heel.
• Good arch support.
• A small heel, rather than completely flat shoes.

Very flat shoes, flip-flops and walking barefoot on hard floors can make heel pain worse. A cushioned insole or heel pad can help too.

Calf and foot stretches

Gentle stretches are commonly part of easing plantar fasciitis. Something to try a couple of times a day:

• Calf stretch. Face a wall with your hands on it, step one foot back and keep the back heel down. Bend your front knee slightly until you feel a gentle stretch in the back calf. Hold for 30 seconds.
• Sole stretch. Sitting down, cross your sore foot over your other knee and gently pull your toes back towards your shin until you feel a stretch along the sole.
• Rolling. While sitting, gently roll your foot over a cold bottle of water or a ball.

Keep the stretches mild. If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

Building strength

Strength work can help the plantar fascia and calf cope with more. In one trial, people with plantar fasciitis who did slow, heavy heel raises improved more quickly over the first few months than those who only stretched.

Something to try every other day:

• Heel raises. Stand facing a worktop with both hands resting on it. Slowly lift both heels, pause, then lower over about three seconds.
• As it gets easier, place a rolled-up towel under your toes as you rise, or try rising on one foot.

If you would like to follow along, VIDA has short videos of heel raises you can use at your own pace. Start with a few comfortable repetitions and build up over weeks.

Managing your day

Long spells of standing or walking can make heel pain worse. Breaking them up with short sits, and choosing softer surfaces where you can, helps. Cycling and swimming are good ways to stay active while your foot settles.

When to get it checked

If your heel pain is not improving after a few months of these changes, your GP, a physiotherapist or a podiatrist can talk through other options with you.

Your VIDA pain check-in can help you notice whether your mornings are getting easier over time.

What to take away

• Plantar fasciitis usually improves, though it can take time.
• Move your feet before getting out of bed and wear supportive shoes indoors.
• Choose shoes with heel cushioning and arch support.
• Try gentle calf and sole stretches.
• Build strength with slow heel raises.

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