What is plantar fasciitis?
Plantar fasciitis is irritation of the tissue under your foot that supports the arch. It often causes heel pain, especially with the first steps in the morning.
Self-management tips
- Morning stretches — gentle calf and plantar fascia stretches before standing
- Load management — reduce long periods of standing or high-impact activity temporarily
- Footwear — supportive shoes with cushioning; avoid bare feet on hard surfaces
- Ice or heat — use whichever feels better for your symptoms for 10–15 minutes
When to come back
Book a review if pain is worsening after 2 weeks of self-care, if you cannot walk normally, or if you have numbness, tingling, or swelling.
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