If your first steps out of bed feel like stepping on a stone, or your heel aches after a run or a long day on your feet, you may have plantar fasciitis. It's one of the most common causes of heel pain, especially for runners, walkers and anyone who stands at work.

What is plantar fasciitis?

The plantar fascia is a thick band of tissue running along the sole of your foot, from your heel to your toes. It supports your arch and absorbs load with every step. When it's overloaded, it can become irritated where it attaches to the heel. You may also hear it called plantar heel pain.

Common signs

• Sharp or stabbing heel pain with the first steps in the morning
• Pain after sitting, which eases as you warm up
• Heel pain after long periods of standing, walking or running
• Tenderness on the inside of the heel
• Tight calves
• Pain or tenderness under the ball of the foot

Why it happens

Common contributors include tight calf muscles, a sudden increase in running or walking, long hours standing on hard floors, unsupportive footwear, and changes in body weight.

How remedial massage can help

We start by assessing your feet, ankles, calves and how you walk. Treatment may include:

• Massage of the calf muscles, including the gastrocnemius and soleus
• Gentle release of the muscles and fascia under the foot
• Mobilising the ankle and foot
• Trigger point therapy in the calf and foot
• Simple self-care, such as calf stretches, rolling the foot on a ball, and footwear tips
• Trigger point therapy for the small muscles in the sole of the foot: the quadratus plantae, which can refer pain into the heel, and the flexor digitorum brevis, which can refer pain into the ball of the foot
• Dry needling, where appropriate following assessment

Plantar fasciitis can take several months to settle. Many clients find massage helps them stay more comfortable while it does. For the best results, we often pair treatment with a podiatrist or physiotherapist's advice on load and footwear.

When to see someone else first

See your GP or podiatrist if heel pain followed a fall or injury, you can't put weight on your foot, the heel is swollen, hot or red, or you have numbness or tingling in the foot.

Related treatments: Sports Massage and Trigger Point Release.