Reviewed and Updated 11 August 2026
If you’re wincing the moment your feet hit the floor each morning, you’re not alone. Pain on the bottom of the foot, especially around the heel or arch, is one of the most common concerns our podiatrists hear from patients.Your feet are made up of dozens of small bones, muscles, ligaments and tendons, so working out exactly what’s causing your pain isn’t always something you can do yourself. That’s where a podiatrist comes in. We can assess your feet, get to the root of the problem, and help you find lasting relief.For most people, pain on the bottom of the foot won’t simply disappear on its own. The good news is that with the right treatment, it’s very manageable. In fact, one of the most common causes we see in clinic is plantar fasciitis.
Plantar fasciitis is irritation of the plantar fascia, a long band of tissue that runs along the bottom of your foot and supports your arch. It’s one of the most common causes of heel and arch pain in adults.People often describe it as a bruised sensation, or a pulling or stretching feeling from their heel into their arch. The pain is usually worse with your first few steps in the morning, after resting, or towards the end of a long day on your feet.
Pain on the bottom of your foot can have several causes, but plantar fasciitis can be compounded by the result of one, or a combination, of the following:
- Overuse from running, walking or standing for long periods
- Footwear that doesn’t properly support your arch
- Tight calf muscles or Achilles tendons
- Spending long hours on your feet for work
- Carrying extra weight, which places more load through the plantar fascia
- Natural changes in foot structure as we age
Left untreated, this kind of heel or arch pain tends to stick around and can even change the way you walk as you compensate for the discomfort.
Diagnosing and treating heel or arch pain is best left to a podiatrist. At My FootDr, your consultation is as individual as you are. But we usually start by listening to your concerns and learning about your life and the loads your feet are under. Then we tailor your physical assessment to that information, considering how your feet move, where your pain is, and investigating your foot and leg function. This might include muscle strength testing, range of motion, a neurological or vascular assessment and/or a video gait analysis.
Once we know the cause, we’ll work with you to build a treatment plan around your feet and your lifestyle. Depending on what we find, this might include:
- Footwear assessment and guidance on the shoes that will be best suited for work, exercise and fun
- Stretching and strengthening exercises to rehabilitate injured muscles or tendons
- Custom-made foot orthotics, designed to support your foot and change the loads around the impacted area
- Other treatments, such as shockwave therapy or splinting when required.
The sooner you see a podiatrist, the sooner you can get to the bottom of your foot pain.
It’s worth booking in if your foot pain:
- Has lasted more than a week or two
- Is affecting how you walk, exercise or get through your day
- Keeps coming back, even after resting it
Generally speaking, the earlier you get it looked at, the sooner you are back to your best.
What causes plantar fasciitis?
Plantar fasciitis is caused by inflammation of the plantar fascia, the band of tissue that runs along the bottom of your foot. It’s often triggered by repetitive strain from running, walking or jumping, or by unsupportive footwear. When the tissue is placed under too much stress, small tears can develop, and repeated strain keeps the area inflamed.
How do I relieve foot pain?
The first step is finding out what’s actually causing your pain, which a podiatrist can assess for you. For short-term relief, try icing, or warm foot soaks, alternating different footwear to see if any make a difference, reducing weight-bearing exercise until your assessment.
How long does plantar fasciitis take to heal?
Recovery time varies from person to person and depends on how long you’ve had symptoms and how well they’re managed. Many people notice an improvement within a few weeks of starting the right treatment, though more persistent cases can take longer. Your podiatrist can give you a clearer idea once they’ve assessed your feet.
