Help for Heel Pain and Plantar Fasciitis in the UK

The NHS says it is more likely to be plantar fasciitis if the pain is much worse when you first start walking after sleeping or resting, gradually gets better once you start moving but worse if you stand, walk or run for a long time, or it hurts to stretch the bottom of your foot, for example when you raise your toes or walk up stairs. Source: NHS: plantar fasciitis.

You may be more likely to get it, the NHS says, if you are 40 to 60, recently started exercising on hard surfaces, do a lot of standing, walking or running, wear shoes with poor cushioning or support, or are overweight.

The NHS suggests resting and raising your foot when you can, an ice pack wrapped in a towel for up to 20 minutes every 2 to 3 hours, shoes with cushioned heels and good arch support, insoles or heel pads, gentle stretches for the sole and heel, exercise that does not put pressure on your feet such as swimming, and painkillers if you need them. It advises against long periods of standing or walking, high heels, tight pointy shoes, flip-flops, backless slippers and walking barefoot on hard surfaces. A pharmacist can advise on painkillers and insoles.

The NHS says that if plantar fasciitis does not get better you might need to see a physiotherapist or a foot specialist, and that a physiotherapist can show you exercises to help ease your symptoms. In many areas you can refer yourself to NHS community musculoskeletal (MSK) services, such as physiotherapy, without seeing a GP: see get NHS help for back or joint problems.

The NHS also says physiotherapy is free on the NHS throughout the UK but waits can be long, and that you can pay to see a physiotherapist privately. Physiotherapist is a protected title, so check the HCPC register. Our guide explains how to find a physiotherapist.

Whoever you choose, check their register and ask about fees, session length and how you will review progress together. See questions to ask a private allied health professional and how much therapy costs. On Therapist Circle, each practitioner's registration is checked when they join, and their profile shows the register and number so you can check it yourself.