13/10/2025
Heel pain first thing in the morning? It might be your plantar fascia—and ignoring it could mean weeks of hobbling instead of healing. 👣
Plantar fasciitis is one of the most common causes of foot pain, especially among runners, walkers, or people who spend lots of time on their feet.
But you don’t have to suffer through it.
Here are 4 evidence-based ways to relieve plantar heel pain (and maybe stop it from ever coming back):
1️⃣ Gentle calf & plantar fascia strength work — yes, strength matters, even if you feel like you just want to stretch.
2️⃣ Stretching the calves (especially the gastrocnemius) to improve ankle mobility and reduce strain.
3️⃣ Using orthoses or insoles only if needed — they can help, but they’re not always the “fix” on their own.
4️⃣ Choosing supportive footwear — a cushioned, well-fitting shoe can make a big difference.
👉 These strategies work best together—not in isolation. Education, load-management (how much you’re walking/running/standing), and making smart choices about footwear are all part of the picture.
💡 Tip: Try one change this week — maybe stretch twice daily or swap to more supportive shoes — then see how your foot feels in the mornings.
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