Mild cases can ease with rest, activity modification, and time — particularly if it is caught early and the underlying cause is not ongoing. For many people, though, the strain that caused it in the first place, whether that is footwear, activity load, or foot biomechanics, does not resolve on its own, which is why symptoms can persist or return once activity resumes. An assessment helps identify what is actually driving your symptoms rather than treating the pain and having it come back. Generally, the earlier it is assessed, the more straightforward the recovery.

A heel spur is a small bony growth that can form where the plantar fascia attaches to the heel bone, usually as a result of long-term strain. The two conditions are closely related and often appear together, but they aren’t the same thing — many people have a heel spur visible on an X-ray with no pain at all. It is usually the plantar fascia itself that is causing symptoms, so treatment targets the soft tissue — addressing biomechanics, load, and footwear — rather than the bony growth.

In many cases, yes, though it usually needs to be managed rather than ignored. High-impact activities like running can aggravate the plantar fascia, so we often recommend reducing volume or intensity, or temporarily switching to lower-impact options such as swimming or cycling, while symptoms settle. Continuing to train through significant pain is not advisable as it can prolong recovery. We will work out a plan with you based on your goals and your assessment findings, including guidance on when and how to return to your normal training load.

Footwear with good cushioning through the heel and midsole, along with adequate arch support, generally places less strain on the plantar fascia than flat, unsupportive, or worn-out shoes. Extended time walking barefoot on hard floors, including at home, can also aggravate symptoms for some people. What works best varies depending on your foot type and how you load your feet day to day — a footwear assessment can help if you’re unsure whether your current shoes are helping or working against you.

Calf and plantar fascia stretching, done consistently rather than occasionally, is one of the more effective self-management strategies for plantar fasciitis and a common starting point.  Rolling the arch of your foot over a ball can also help. The right exercises — and how often to do them — depend on your specific presentation, so we’ll set out a plan tailored to you as part of your assessment, rather than a generic list.

Age and weight can both play a role, but neither is a strict predictor. Plantar fasciitis becomes more common with age, particularly between 40 and 60, as the fascia loses some of its elasticity over time. Carrying extra weight — whether from weight gain or pregnancy — adds load through the feet and increases strain on the fascia, which is why it’s often listed as a risk factor. Prolonged standing has a similar effect. However, these are just some of several possible contributing factors, not a single cause: plantar fasciitis also affects people across a wide range of ages and body types, including fit, active runners and athletes who train regularly.

Not everyone with plantar fasciitis needs orthotics. If your foot posture or biomechanics contribute to your symptoms during assessment, custom orthotics can be a helpful part of a broader treatment plan — they’re rarely used as a stand-alone treatment. Whether they’re recommended for you depends on your individual assessment findings.

Shockwave therapy is particularly effective for chronic or persistent plantar fasciitis that has not responded to conservative care over several months. It is a non-invasive treatment that delivers targeted acoustic waves to the affected tissue, triggering a controlled healing response and encouraging increased blood flow to the area. Most patients complete a short course of sessions, and many experience a significant reduction in pain. Brendan will advise whether it is appropriate for your situation during your assessment.

While plantar fasciitis is the most common cause of heel pain, it isn’t the only one. Achilles tendinopathy causes pain and stiffness at the back of the heel, often worsening with activity. Baxter’s nerve entrapment involves compression of a small nerve near the heel and can present in variable ways, sometimes causing burning or tingling pain and sometimes closely mimicking the sharp, mechanical pain of plantar fasciitis. Sever’s disease is a growth-related condition affecting children and adolescents, causing pain at the growth plate at the back of the heel. If you’re unsure what’s causing your pain, an assessment can help identify the underlying cause and the right treatment approach.