Plantar fasciitis and heel pain
Plantar fasciitis is one of the most common causes of sharp heel pain, especially in runners and people who spend a lot of time on their feet. It involves irritation of the plantar fascia, a thick band of tissue that runs along the bottom of the foot from the heel to the toes. Many people notice stabbing pain with the first few steps in the morning or after sitting, which may ease as they move and then return with longer periods of walking or running.
Symptoms of plantar fasciitis
Typical symptoms include:
- Sharp or aching heel pain, especially with first steps after rest.
- Pain that worsens with prolonged standing, walking or running.
- Tenderness under the heel or along the arch of the foot.
- Stiffness in the sole of the foot and sometimes tight calves.
Runners are particularly prone if they suddenly increase training load, run a lot on hard surfaces, have very tight calf muscles or wear worn‑out or unsupportive shoes.
How tight calves and running style play a part
Tight calf muscles and limited ankle mobility can increase tension through the Achilles tendon and plantar fascia, placing more stress on the heel with every step. Changes in running style, such as over‑striding or a very heavy heel strike, can also increase load in the plantar fascia over time.
Because you already work on calf tightness, hamstring strains and running technique, plantar fasciitis fits naturally into your overall running‑injury picture.
Start to feel better today!
Rehabilitation and footwear advice
Rehabilitation exercises are important to help the tissue cope better with load and reduce the risk of symptoms coming back. These may include:
- Calf and plantar fascia stretching to reduce excessive tightness.
- Strengthening exercises for the calves, foot muscles and hip to better support the arch and control leg position.
- Guidance on footwear and, if appropriate, simple insoles or heel cups to improve comfort while you recover.
Coach Kat can also review your running gait and training structure to identify any changes that may help reduce load on the plantar fascia and support a gradual, confident return to running.
How My Complete Health can help
At My Complete Health in St John’s, Woking, your chiropractor or sports massage therapist will:
- Take a history of your symptoms, footwear and training load.
- Assess your foot, ankle, calf and lower limb mechanics.
- Check for contributing factors such as tight calves, reduced ankle mobility or weakness in the foot and hip muscles.
Treatment may include:
- Gentle joint mobilisation of the foot, ankle and lower limb to improve movement.
- Sports massage and soft tissue techniques to ease tight calf muscles and the plantar fascia.
- Taping or temporary heel support to reduce strain on the painful area.
- Advice on activity modification so you can stay as active as possible while symptoms settle.
Heel pain help in Woking
If heel pain or plantar fasciitis is stopping you from walking or running comfortably and you live in Woking or the surrounding Surrey area, My Complete Health is here to help. Our chiropractors, sports massage therapists and running coach can work together on a clear plan to ease pain, improve foot and calf function and support you back to the activities you enjoy.
Frequently asked questions
Plantar fasciitis typically causes sharp or aching pain under the heel, often worst with the first few steps in the morning or after sitting, then easing slightly as you move around. The area under the heel or along the arch is usually tender to touch, and pain may increase again after long periods of standing, walking or running .
Recovery time varies: some people improve within a few weeks with the right load management, stretches and strengthening, while others may take several months, especially if the problem has been present for a long time. Consistently doing your exercises, adjusting training and using appropriate footwear or supports can make a big difference to how quickly symptoms settle.
You may need to reduce or temporarily pause running if heel pain is severe, but complete long‑term rest is not usually the best approach. Adjusting distance, speed and surfaces, combined with calf and foot strengthening and gait changes, often allows you to stay active while the plantar fascia recovers.
Where to find us
St Johns, Woking
6 St Johns Road
GU21 7SE
Contact
Mycompletehealth1@gmail.com
coachkatpt@gmail.com
Phone
07442714526
