Heel Pain (Plantar Fasciitis) — First Steps That Work
August 15, 2025
A quick intro
Morning heel pain is common. The goal is simple: calm the tissue, support the foot, and build strength step by step.
Why mornings hurt
The plantar fascia supports your arch. Overnight, it tightens; first steps stretch it suddenly.
Loading it gradually during the day helps it adapt.
Shoe tips that matter
Choose shoes with a firm heel cup and good arch support.
Replace worn-out insoles and shoes; avoid thin, floppy soles for long walks.
Four easy exercises (daily)
Calf raise (both feet): 2×10, slow up/down
Towel scrunches: 2×20 gentle reps
Wall calf stretch: 2×30s each side (knee straight, then bent)
Single-leg balance near support: 3×20s each side
Rest vs. movement
-
Keep moving with shorter walks; avoid long, high-impact sessions early on.
-
If pain rises above a mild level and lingers into the next day, scale back.
When to get checked
-
Pain that doesn’t change after 2–3 weeks of steady work
-
Numbness, swelling, or a sudden “pop” in the arch or calf
The takeaway
With the right shoes, simple exercises, and steady pacing, most heel pain improves. A licensed physical therapist can fine-tune your load and progressions.