Plantar Fasciitis Explained

In brief: Plantar fasciitis is irritation of the plantar fascia, the band of tissue running along the sole of the foot from heel to toes. It causes heel pain that is classically sharp on the first steps in the morning and after rest. It is one of the most common causes of heel pain in runners, linked to tight calves, foot mechanics, sudden training increases and unsupportive footwear. Most cases improve with stretching, supportive shoes and load management, though it can be slow to settle.

What is plantar fasciitis?

The plantar fascia is a strong band of connective tissue that runs along the bottom of the foot, supporting the arch and acting like a spring during running. Plantar fasciitis is irritation and overload of this tissue, usually where it attaches to the heel bone. It is one of the most common causes of heel pain and is frequently seen in runners.

What causes it in runners?

Common contributors include tight calf muscles and a tight Achilles, which increase tension through the fascia, along with foot shapes such as high arches or flat feet. A rapid increase in running, hard surfaces and worn or unsupportive shoes all add load. Spending long periods on the feet outside running can also play a role.

Symptoms to recognise

The classic symptom is a sharp, stabbing pain under the heel that is worst with the first few steps in the morning or after sitting, then eases as the foot warms up. The pain may return after long runs or at the end of the day. The area around the inner heel is often tender to press.

Treatment and recovery

Most cases respond to a combination of calf and plantar fascia stretching, supportive and cushioned footwear, and managing running load to avoid repeated overload. Rolling the sole on a ball or cold bottle can ease symptoms, and some people benefit from supportive insoles or night splints. Recovery can be slow, sometimes taking several months, so consistency matters. A clinician can advise if symptoms are stubborn.

Plantar Fasciitis and your running kit at OD's

Cushioned, supportive shoes that suit your arch, and replacing them before the support breaks down, take strain off the plantar fascia. At OD's Designer Clothing we stock premium running footwear from On, Saucony and Salomon, with fitting help in St Helens. We offer next-day delivery and free click and collect.

Please note: This guide is general information for runners, not medical advice. If you have pain that is severe, persistent or getting worse, see a GP, physiotherapist or qualified sports clinician for diagnosis and treatment.