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One stop Health Care Plantar fasciitis heel pain relief

Check if you have plantar fasciitis, place pressure central, feel for swelling

An image of the bottom of a foot showing pain around the heel and arch
The main symptom of plantar fasciitis is pain on the bottom of your foot, around your heel and arch

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:


  • 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 wide comfortable shoes with a low heel and soft sole
  • use soft insoles or heel pads in your shoes
  • regular gentle stretching exercises
  • exercises that do not put pressure on your feet, such as swimming
  • take paracetamol

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