Heel Pain on Your First Steps? Understanding Plantar Fasciitis
Does your heel hurt when you step out of bed in the morning, or when you stand up after sitting for a while? One common cause of heel pain is plantar fasciitis, a condition affecting the band of tissue beneath your foot. It is a frequent cause of plantar heel pain, although other conditions can cause similar symptoms. Plantar fasciitis affects runners, walkers, people who are on their feet all day, and many people who have never run in their life. This guide covers the usual signs, what can cause it, what you can do for yourself, when to get checked, and how physiotherapy can help. If you are looking for help with persistent heel pain, our physiotherapy clinics in Swords and Santry, Dublin, can assess your symptoms and agree a recovery plan with you.
What Is Plantar Fasciitis?
The plantar fascia is a strong band of tissue that runs under your foot, from the heel to the base of the toes. It helps support the arch and absorbs force when you walk and run. When it is overloaded, it can become painful, usually at the point where it attaches to the heel bone.
Common signs
Why Does It Happen?
There is often more than one factor. Common ones include:
Heel pain is not always caused by plantar fasciitis. Other conditions, including stress fractures, nerve irritation and Achilles tendon problems, can cause pain around the heel, and growing children and teenagers can get a condition called Sever's disease. A physiotherapist or GP can assess your symptoms and advise on the appropriate next steps, which is why an assessment is worth having if the pain does not settle.
What You Can Do Yourself
For many people, these steps can help while the pain settles:
Recovery varies. Many people improve over weeks to months, and some take longer, so consistent, gradual work usually matters more than rushing.
When to Get Checked
See your GP, or a physiotherapist, if:
Seek urgent medical assessment if your foot becomes hot, red or very swollen, particularly if you also have a fever. Also seek urgent care if you cannot walk or put weight on the foot after an injury, if the foot looks out of shape, or if you heard a snap or pop at the time, to rule out a more serious problem.
How Physiotherapy Can Help
A physiotherapist can assess your foot, ankle, calf and the way you walk or run, and check that your pain really is plantar fasciitis. A plan is built around you and may include:
If further medical assessment or imaging is needed, we will advise you on the appropriate next steps and referral options. Our team includes senior chartered physiotherapists with over 20 years of experience, supported by CORU-registered colleagues.
Runners and Heel Pain
Heel pain can affect runners, particularly after a big increase in mileage. If you ran the Dublin Marathon, see our "Complete Guide to Marathon Recovery" for how to return to running. For other common running problems, see "Shin Splints: Why Dublin Runners Get Them & How to Fix It". If you also turned your ankle, read "Sprained Ankle: What to Do First and When to See a Physio".
Frequently Asked Questions
Why is my heel pain worst in the morning?
After rest, the tissue under the foot is stiff and tight, so the first steps can hurt. It often eases after a few minutes of walking.
Do I need a GP referral to see a physiotherapist?
No. You can book directly with us, online or by phone.
Do I need a scan?
Not usually. A physiotherapist can often assess plantar fasciitis from your history and an examination. If a scan is needed, we will advise you on next steps.
How long will it take to get better?
It varies with the person and how long the pain has been there. Many people improve over weeks to months with the right plan.
Can you treat both children and adults?
We treat adults and children. Please call us if you would like to check that we can help with a particular problem.
Book Your Appointment
You do not need a GP referral. Evening appointments (until 9:00 PM on weekdays) and Saturday appointments (9:00 AM to 5:00 PM) are available at our clinics in Swords (Applewood Close) and Santry (Dublin 9). Book online using the button below, or call us.
📞 +353 83 098 5073
☎️ +353 1 513 0603
📧 contact@365physiotherapy.ie
Learn more about our Ankle and Foot Pain service.