Plantar Fasciitis: Why Your Heel Hurts and What Helps
Medically Reviewed by Dr. Pedro Yelamo Vera, MD
Licensed Physician No. 484814280 · Official Medical College of Bizkaia (Spain)Last reviewed: 29 October 2026
Plantar fasciitis causes sharp heel pain with your first steps. How it is diagnosed, what works, how long it lasts and when heel pain is something else.
You don't have to figure this out alone
Dr. Pedro Yelamo Vera is an independent, bilingual GP licensed in Spain. Book a 15-minute video consultation in English or Spanish for €50, with a private electronic prescription issued under Spanish law when clinically appropriate.
Plantar fasciitis is strain of the thick band of tissue under your foot, the plantar fascia. It causes pain under the heel. The pain is worst with the first steps in the morning or after a rest. It is common and not dangerous. Most people get better with simple care: stretching, good shoes, insoles and easing the load on the foot.
- The typical sign is sharp heel pain with your first steps after sleep or rest.
- It is most common between 40 and 60, in runners and in people who stand all day.
- A doctor can usually diagnose it by talking with you and checking your foot. Scans are rarely needed.
- Daily stretches, cushioned shoes and insoles help most. Injections and shockwave are second-line.
- More than 90% of people improve within 10 months of starting simple treatment, says the American Academy of Orthopaedic Surgeons.
Dr. Pedro Yelamo Vera is a GP licensed in Spain (Colegiado No. 484814280).
For a medical emergency, call 112 or go to the nearest local emergency department. Do not wait for a video consultation or an online reply.
What does plantar fasciitis feel like?
The plantar fascia runs from your heel to your toes and supports the arch. Repeated strain causes tiny tears where it joins the heel. Typical signs:
- Sharp pain under the heel with the first steps out of bed.
- Pain that eases after a few minutes of walking.
- Pain that returns after long standing, or when you stand up after sitting.
- Pain when climbing stairs.
It is often worse after exercise than during it. In Spain it is called fascitis plantar.
Who gets plantar fasciitis?
- People aged about 40 to 60.
- Runners, dancers, and anyone who suddenly does more on hard ground.
- People who stand all day at work.
- People carrying extra weight.
- People with tight calves, flat feet or high arches.
- People in worn shoes, flip-flops or bare feet.
How is plantar fasciitis diagnosed?
A doctor can usually tell from your story and a quick exam. The sore spot is on the inner front edge of the heel. A tight calf is common.
Most people need no scan. NHS Tayside guidance advises against an X-ray just to look for a spur, because it does not change treatment. X-rays, MRI or ultrasound are kept for when a fracture or another problem is suspected.
Is a heel spur the cause of the pain?
Usually not. A spur is a small bony point on the heel. OrthoInfo explains that most people with spurs have no heel pain, and spurs do not cause plantar fasciitis pain. It does not need removing. An espolón calcáneo on a Spanish report is often a side finding.
What helps plantar fasciitis heal?
Simple care works for most people, but the fascia heals slowly.
- Stretch every day. OrthoInfo calls calf and plantar fascia stretches the most effective way to ease the pain. A physiotherapist (fisioterapeuta) can show you a routine.
- Change your shoes. Wear cushioned heels with arch support. Avoid flip-flops, high heels and bare feet on hard floors.
- Try insoles or heel pads. Off-the-shelf insoles (plantillas) are a good first step.
- Ease the load. Swim or cycle instead of running for a while.
- Ice. Hold an ice pack wrapped in a towel on the heel for up to 20 minutes at a time.
- Lose weight if you need to.
Painkillers can help you stay active. The NHS mentions paracetamol and ibuprofen tablets or gel. They ease pain but do not heal the fascia. Ask a pharmacist which suits you, especially with stomach, kidney or heart problems.
Heel pain that is not settling after a few weeks of stretching and better shoes?
You can book a video visit with a GP licensed in Spain, in English or Spanish. He goes through your symptoms, watches how you walk and stand on camera, and helps you plan the next steps.
Do steroid injections or shockwave therapy work?
These are second-line options for pain that lasts months despite simple care.
- Steroid injection (infiltración). A Cochrane review found it may ease pain slightly for up to a month, not beyond. The evidence was low quality. Rarely, the fascia tears afterwards.
- Shockwave therapy (ondas de choque). It is low-risk, but OrthoInfo says results are mixed and the benefit is unclear.
- Surgery. OrthoInfo keeps it for people who have not improved after 12 months of other care.
How long does plantar fasciitis last?
It usually takes months. OrthoInfo reports that more than 90% of people improve within 10 months of starting simple treatment. NHS Tayside guidance notes that about 80% of cases settle with self-care. With no progress after about three months, see a physiotherapist, podiatrist (podólogo) or foot specialist.
When is heel pain not plantar fasciitis?
See a doctor if you notice:
- Pain at night or at rest.
- Tingling, numbness or electric-shock pain. A trapped nerve or the lower back may be the cause.
- Pain after a fall, or a sudden snap in the heel. This can mean a fracture or a tear.
- A hot, red, swollen heel, with or without fever. Infection or gout need a prompt check.
- Pain at the back of the heel, or other painful joints.
Children's heel pain is different. In active children aged about 8 to 15 it is usually Sever's disease. The Achilles tendon pulls on the growing heel bone. It settles with less sport, stretches and heel cups. A child with heel pain, a limp and a fever should see a doctor without waiting.
When should you see a doctor about heel pain?
- The pain is severe, getting worse or keeps coming back.
- It has not improved after two weeks of self-care.
- You have numbness or tingling in the foot.
- You have diabetes and any foot pain.
Go to urgencias or call 112 if you cannot put any weight on the foot after an injury, the foot looks deformed, or the heel is hot, red and swollen with fever and you feel unwell.
Talking it through with a doctor by video
Dr. Yelamo is a GP licensed in Spain. He sees adults, children and pregnant patients by video, every day from 07:30 to 20:30 (Spain time). In the visit he will:
- Ask when the pain is worst.
- Watch you walk, stand on tiptoe and point to the sore spot on camera.
- Agree a stretching, footwear and pain-relief plan, and tell you if you need a scan or an in-person exam.
He does not promise any test or prescription before the visit. Where clinically appropriate, following a genuine evaluation. Treatment and prescriptions are issued solely at the doctor's discretion based on evidence-based clinical guidelines.
A prescription is never guaranteed: it is issued only where clinically appropriate after a genuine evaluation, as a private electronic prescription under Spanish law. This service is for urgent, non-emergency care. In an emergency, call 112.
See how the Urgent Care video visit works. It lasts 15 minutes and costs €50.
This guide is general information. It does not replace a consultation with your doctor.
Frequently asked questions
What helps plantar fasciitis most?
Daily calf and sole stretches, cushioned shoes with arch support, insoles and less time on hard floors. Ice and simple painkillers can ease flares.
Do I need an X-ray for plantar fasciitis?
Usually not. A doctor can diagnose it by examining your foot. X-rays are used only if a fracture or another problem is suspected.
How long does plantar fasciitis take to heal?
Often several months. More than 90% of people improve within 10 months of starting simple treatment.
Can children get plantar fasciitis?
Heel pain in active children aged about 8 to 15 is usually Sever's disease, a growth-related strain of the heel. It settles with rest from sport and stretches.
Sources
- NHS: Plantar fasciitis
- OrthoInfo (AAOS): Plantar fasciitis and bone spurs
- Mayo Clinic: Plantar fasciitis, symptoms and causes
- Cochrane: Injected corticosteroids for plantar heel pain in adults
- NHS Fife: Sever's disease
Related guides
Medical Citations & Sources
This content is written and reviewed by a licensed physician with reference to the following official health authorities.
