Plantar Fasciitis & heel pain
Heel pain is common and often mechanical in origin. The heel absorbs the impact of every step, so when the tissues are overloaded or irritated, walking becomes painful and posture can be affected. The most frequent cause is plantar fasciitis, where the strong band under the foot becomes stressed and sore, though other conditions can mimic it. If you are looking for help in South Woodford, we can assess the cause and talk you through the most appropriate treatment plan.
Does this sound like you?
First-step pain in the morning that eases after a few minutes, then returns later in the day.
A sharp, localised ache in the bottom of the heel or arch after standing, walking or running.
Worsening pain after rest or long periods of sitting.
Symptoms after a change in activity, surface or footwear.
For children aged 8 to 12 with heel pain during sport, especially in growth spurts.
Heel pain
Heel pain is common and often mechanical in origin. The heel absorbs the impact of every step, so when the tissues are overloaded or irritated, walking becomes painful and posture can be affected.
Most heel pain has a mechanical origin, where small, repeated strains outpace your body’s ability to recover, particularly when activity levels rise quickly, footwear is unsupportive, calf or Achilles tightness is present, body weight is higher, or you switch surfaces such as road to track.
A sudden fall can cause a fracture. Children in growth spurts may develop Sever’s disease at the back of the heel, and overload of the Achilles tendon can lead to tendinosis with local swelling and stiffness.
Plantar fasciitis
Plantar fasciitis is irritation of the strong band of tissue that runs from the heel to the toes and supports the arch of the foot. This band becomes stressed and sore when it is overloaded, particularly where it attaches to the heel or along the arch.
People typically notice point tenderness under the inner part of the heel or along the arch, then a spreading ache with activity. Because other problems can mimic plantar fasciitis, such as tibial nerve compression that causes burning, tingling or numbness, a careful assessment is important to confirm the diagnosis and plan the right treatment.
Signs and Symptoms
Point tenderness under the heel then a spreading ache with activity.
Pain after rest particularly with first steps in the morning.
Worse on hard ground or in unsupportive shoes.
Back-of-heel discomfort or swelling may suggest bursitis or Achilles involvement.
Burning, tingling or numbness in the arch may indicate tibial nerve compression.
Bruised or dull, central heel ache can point to heel-pad irritation.
Children’s sport-related heel pain can be Sever’s disease, which is temporary but painful.
Common causes and contributing factors
Most heel pain has a mechanical origin. Small, repeated strains outpace your body’s ability to recover, particularly when activity levels rise quickly, footwear is unsupportive, calf or Achilles tightness is present, body weight is higher, or you switch surfaces such as road to track. In plantar fasciitis, the strong band under the foot becomes irritated where it attaches to the heel or along the arch, which is why pain often bites with first steps after rest.
Not all heel pain is plantar fasciitis , an assessment can tease out which else can be causing your symptoms so the plan matches the cause.
Treatments for Plantar Fasciitis & heel pain
Load management and activity planning to calm symptoms without losing fitness.
Footwear review with advice on cushioning and support for daily wear and sport.
Taping or padding to offload the plantar fascia or irritated tissues in the short term.
Heel lift or in-shoe wedging to reduce strain on the fascia or Achilles.
Custom or prefabricated orthoses to improve foot function and reduce recurrence risk.
Targeted exercise programme including plantar fascia and calf stretches, and progressive strengthening.
Manual therapy and soft-tissue techniques as clinically indicated.
Injection therapy or imaging can be arranged with your GP or specialist if needed.
Children with Sever’s disease respond to relative rest, stretches and short-term heel cushioning.
Most cases improve with conservative care. Surgery is rarely required and reserved for resistant cases.
What we do at your appointment
History
Onset, triggers, activities and surfaces, footwear, medical flags.Examination
Tender points under the heel, calf and Achilles flexibility, simple function tests, nerve checks if needed, gait and footwear review.Plan
Clear diagnosis, short-term offloading (tape or small heel lift), load tweaks, 2–3 targeted exercises, footwear advice, insoles if indicated, timeline and review. Imaging or referral only if it will change management.
Self-care and prevention
Choose supportive footwear with good heel cushioning and arch support.
Avoid long periods on hard ground where possible.
Use a small temporary heel raise of about 6 to 10 mm if advised.
Ice the sore area for up to 10 minutes twice daily in the acute phase.
Gentle stretches: calf and plantar fascia, little and often.
Gradual return to activity rather than sudden spikes.
Weight management if this is a factor.
Over-the-counter pain relief like ibuprofen may help; check with your GP or pharmacist first.
If you have diabetes, reduced circulation or a compromised immune system, avoid self-treatment and seek professional advice promptly.
What to expect
History and goals
We discuss your symptoms, activities, footwear, training changes and medical background.
Examination
Palpation of the heel and arch, calf/Achilles assessment, nerve checks such as a Tinel test at the inner ankle, and gait assessment.
Diagnosis and differential
We distinguish plantar fasciitis from bursitis, tarsal tunnel syndrome, heel-pad issues, fracture and Achilles problems. Imaging is only requested when it will change management.
Your plan
We will discuss a plan covering load management, exercises, footwear changes, in-shoe supports and any taping or adjunct therapies.
Follow-up
We review progress and step up care if required. Many people improve within weeks, although some cases take longer.
Referral when appropriate
If red flags or non-responsive symptoms are present, we coordinate further investigations or specialist input.
Ready to sort your heel pain?
Early treatment shortens recovery time. Call us to book your assessment and start a plan that fits your life.
FAQs
Location and behaviour of pain give clues. Plantar fasciitis is usually under the heel or along the arch, worse with first steps after rest. Burning or tingling suggests nerve involvement, back-of-heel swelling points to bursitis or Achilles issues. A podiatrist can confirm.
Not usually. Diagnosis is clinical. Imaging is considered if symptoms are atypical, not improving or if a fracture or other condition is suspected.
Often yes, with modifications. We will adjust your training load, swap high-impact sessions for lower-impact options and guide a gradual return as pain settles.
Many people improve within 6 to 12 weeks with consistent care, although timelines vary with severity, activity demands and adherence to the plan.
Insoles can reduce strain and help recurrence risk, but they work best as part of a broader plan that includes exercises, load management and footwear changes.
They can reduce pain in selected cases but are not first line. We consider potential benefits and risks, and arrange appropriately if indicated.
What our patients think of Complete Footcare
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I had some terrible verrucas on both my feet, only after a few visits they've all cleared away. Highly recommend Mr. Butt for anything ailing your feet.
Michael Conlon
28 August 2025 -
Amazing service. Made an appointment for an ingrown toenail, within 30 mins Mansoor had treated it and gave great advice on aftercare. 10/10 would recommended.
kieron sumal
13 January 2026 -
Mansoor is fantastic the most gentle,amazing practitioner I’ve ever seen.Honestly I wouldn’t go away were else . Definitely a five star service.
darren may
10 January 2026 -
An excellent chiropodist - my nail problems are sorted quickly and painlessly. I also get good advice on footcare. Very friendly staff.
Roseanne Partridge
25 February 2026 -
Mansoor Butt is a thoroughly lovely and dedicated practitioner. He moved heaven and earth to see me and sort a particularly difficult ingrown toenail. Easily one of the best healthcare practitioners I’ve had to see over the years. The reception staff are wonderful too.
Benj
13 August 2025