Pain in the heel of my foot

Check if you have plantar fasciitis

The main symptom of plantar fasciitis is pain on the bottom of your foot, around your heel and arch.

Credit:

NHSD/Rich Kelly/Turbosquid

It's more likely to be plantar fasciitis if:

• the pain is much worse when you start walking after sleeping or resting
• the pain feels better during exercise, but returns after resting
• it's difficult to raise your toes off the floor

How to ease plantar fasciitis yourself

If you see a GP, they'll usually suggest you try these things:

Do

• rest and raise your foot on a stool when you can

• put an 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 in your shoes

• try regular gentle stretching exercises

• try exercises that do not put pressure on your feet, such as swimming

• take painkillers like paracetamol and ibuprofen

• try to lose weight if you’re overweight

Don’t

• do not take ibuprofen for the first 48 hours

• do not walk or stand for long periods

• do not wear high heels or tight pointy shoes

• do not wear flip-flops or backless slippers

• try not to walk barefoot on hard surfaces

A pharmacist can help with plantar fasciitis

You can ask a pharmacist about:

• the best painkiller to take
• insoles and pads for your shoes
• if you need to see a GP

Find a pharmacy

Non-urgent advice: See a GP if:

• you have pain in the bottom of your foot that is severe or stopping you doing normal activities
• the pain is getting worse or keeps coming back
• the pain has not improved after treating it yourself for 2 weeks
• you have any tingling or loss of feeling in your foot
• you have diabetes and foot pain – foot problems can be more serious if you have diabetes

Severe pain:

• always there and so bad it's hard to think or talk
• you cannot sleep
• it's very hard to move, get out of bed, go to the bathroom, wash or dress

Moderate pain:

• always there
• makes it hard to concentrate or sleep
• you can manage to get up, wash or dress

Mild pain:

• comes and goes
• is annoying but does not stop you doing daily activities

Treatment for plantar fasciitis from a foot specialist

If plantar fasciitis does not get better, a GP might refer you to a physiotherapist or foot specialist (podiatrist).

A physiotherapist can show you exercises to help ease your symptoms. A podiatrist can recommend things like insoles and the right shoes to wear.

Physiotherapy is available free of charge on the NHS throughout the UK but waiting times can sometimes be long.

Depending on where you live, you may be able to self-refer or you may need to visit a GP or consultant first.

Podiatry may not be available for free on the NHS everywhere and waiting times can sometimes be long.

You can also pay to see a podiatrist or physiotherapist privately.

Find a registered podiatrist

Find a registered physiotherapist

Read more about accessing physiotherapy.

Common causes of plantar fasciitis

Plantar fasciitis is caused by straining the part of your foot that connects your heel bone to your toes (plantar fascia).

There are lots of causes of heel pain. You can usually ease the pain yourself. But see a GP if the pain does not improve.

How to ease heel pain yourself

If you see a GP, they'll usually suggest you try these things:

Do

• rest and raise your heel when you can

• put an ice pack (or bag of frozen peas) in a towel on your heel for up to 20 minutes every 2 to 3 hours

• wear wide comfortable shoes with a low heel and soft sole

• use soft insoles or heel pads in your shoes

• wrap a bandage around your heel and ankle to support it

• try regular gentle stretching exercises

• take paracetamol

Don’t

• do not take ibuprofen for the first 48 hours after an injury

• do not walk or stand for long periods, especially barefoot

• do not wear high heels or tight pointy shoes

A pharmacist can help with heel pain

You can ask a pharmacist about:

• the best painkiller to take for your heel pain
• insoles and pads for your shoes
• treatments for common skin problems that can affect the heel
• if you need to see a GP

Find a pharmacy

Video: exercises to reduce heel pain

This video demonstrates exercises that can help reduce heel pain.

Media last reviewed: 1 April 2022
Media review due: 1 April 2025

The exercises in this video are suitable for most people. They are general exercises only and are not aimed at treating any specific cause of pain or condition.

Get advice from a GP or health professional before trying it, especially if:

• you have any concerns about your health
• you are not sure if the exercises are suitable
• you have any pre-existing health problems or injuries, or any current symptoms

Stop the exercise immediately and get medical help if you feel any pain or feel unwell.

Non-urgent advice: See a GP if:

• heel pain is severe or stopping you doing normal activities
• the pain is getting worse or keeps coming back
• the pain has not improved after treating it at home for 2 weeks
• you have any tingling or loss of sensation in your foot
• you have diabetes and have heel pain – foot problems can be more serious if you have diabetes

Severe pain:

• always there and so bad it's hard to think or talk
• you cannot sleep
• it's very hard to move, get out of bed, go to the bathroom, wash or dress

Moderate pain:

• always there
• makes it hard to concentrate or sleep
• you can manage to get up, wash or dress

Mild pain:

• comes and goes
• is annoying but does not stop you doing daily activities

Immediate action required: Go to an urgent treatment centre or A&E if you:

• have severe heel pain after an injury
• feel faint, dizzy or sick from the pain
• have an ankle or foot that has changed shape or is at an odd angle
• heard a snap, grinding or popping noise at the time of injury
• are not able to walk

These might be signs of a broken heel bone or broken ankle.

Find an urgent treatment centre

Severe pain:

• always there and so bad it's hard to think or talk
• you cannot sleep
• it's very hard to move, get out of bed, go to the bathroom, wash or dress

Moderate pain:

• always there
• makes it hard to concentrate or sleep
• you can manage to get up, wash or dress

Mild pain:

• comes and goes
• is annoying but does not stop you doing daily activities

Common causes of heel pain

Heel pain is often caused by exercising too much or wearing shoes that are too tight.

Your symptoms might also give you an idea of what's causing your heel pain.

Possible causes of heel pain.SymptomsPossible causeSharp pain between your arch and heel, feels worse when you start walking and better when resting, difficulty raising toes off floorPlantar fasciitisPain in the back of the heel, and in the ankle and calfAchilles tendonitisRedness and swelling, dull aching pain in heelBursitisSudden sharp pain in heel, swelling, a popping or snapping sound during the injury, difficulty walkingHeel fracture or ruptured Achilles tendon

What is the reason for foot heel pain?

Is pain in heel serious?

When should I be concerned about heel pain?

Can plantar fasciitis go away on its own?