The Most Common Plantar Fasciitis Symptoms

Heel pain can make simple things like getting out of bed or walking to the kitchen feel hard. Plantar fasciitis is one of the most common causes of heel pain in adults. Many people are unsure if their symptoms match this condition or something else.

This guide explains typical plantar fasciitis symptoms, how they behave through the day, and when to see a health professional. It does not replace personalised medical advice.

What is plantar fasciitis?
The plantar fascia is a thick band of tissue along the bottom of your foot. It runs from your heel bone to your toes and helps support your arch. Plantar fasciitis describes irritation or overload of this tissue.

Main plantar fasciitis symptoms

Location of pain
• Pain is usually felt under the heel, often slightly towards the inner side.
• Some people also feel pain along the arch of the foot.

Type of pain
People describe the pain in different ways:
• sharp or stabbing under the heel
• aching or throbbing after being on their feet
• burning or soreness across the sole of the foot

Typical timing through the day
A key feature of plantar fasciitis is how the pain changes across the day.

Morning pain
• Pain with the first few steps after getting out of bed
• Foot may feel very stiff at first
• Pain often eases a little after walking for a few minutes

After rest
• Pain when standing up after sitting for a while, such as after a meeting, driving or watching TV
• First steps feel sore or tight, then ease as you move

During and after activity
• Pain may build during long periods of standing or walking
• Jobs that involve hard floors or long shifts can make symptoms worse
• Exercise such as running or jumping can trigger or increase pain
• Pain often feels worse later that day or the next morning

Which movements hurt most?
Plantar fasciitis symptoms often flare with:
• walking after rest
• climbing stairs
• standing on tiptoes
• walking barefoot on hard surfaces
• long periods of standing in one spot

Some people also notice they change how they walk to avoid heel pressure, which can lead to aches in the calf, knee or hip over time.

Other common signs

Morning stiffness
Stiffness under the foot and around the heel is very common. It may feel like the tissues under the foot need to “warm up” before walking feels easier.

Mild swelling or heat
Some people notice mild puffiness or warmth around the inner heel area. Swelling is usually subtle. Marked swelling, redness or warmth may suggest another cause and needs review.

Symptoms in one or both feet
• Many people have symptoms in one foot only
• Some develop pain in both heels, especially if their work or sport loads both feet in the same way

How plantar fasciitis symptoms differ from some other heel problems
Only a health professional can diagnose the cause of heel pain, but some general patterns can help guide when to seek care.

Possible plantar fasciitis features
• pain mainly under the heel and sometimes into the arch
• worse with first steps after rest
• often linked with long standing, walking, running or a recent increase in activity

Features that may suggest another cause
These features need prompt review by a doctor or other qualified health professional:
• pain after a fall, jump or direct injury to the heel
• sudden severe pain that makes it hard to put any weight through the foot
• constant night pain that does not ease with rest
• strong redness, warmth or marked swelling in the heel
• fever, feeling unwell or new joint pain in other areas
• numbness, tingling or burning that spreads up the leg (may suggest a nerve issue)

How long do plantar fasciitis symptoms last?
Symptoms can last from a few weeks to many months. Many cases improve over time, especially when people adjust loads on their feet, use supportive footwear and follow advice from a health professional. A small number of people develop longer lasting pain and may need more structured care.

Pain levels vary. Some people have mild morning discomfort. Others find the pain makes work, sport or daily tasks difficult. If symptoms are affecting your life, it is reasonable to seek help rather than wait for them to settle on their own.

Risk factors linked with plantar fasciitis symptoms
Research has linked plantar fasciitis with several factors:
• spending many hours a day on your feet, especially on hard surfaces
• recent increase in walking, running or standing
• reduced calf or ankle flexibility
• foot structure that places higher load on the heel or arch
• higher body weight
• unsupportive footwear, especially on hard floors

Having one or more of these factors does not mean you will definitely develop plantar fasciitis, but it may increase your risk.

When to see a health professional
Consider booking a visit with your GP, podiatrist or physiotherapist if:
• heel or arch pain has lasted more than 2 to 3 weeks
• pain is getting worse instead of slowly improving
• pain affects work, caring duties, sport or sleep
• you are unsure whether your symptoms match plantar fasciitis

See a doctor or emergency department promptly if you have:
• severe heel pain after a fall or accident
• sudden inability to put weight on the foot
• strong redness, warmth or swelling in the heel
• fever, feeling unwell or pain in several joints at once

Comfort strategies people often discuss with their clinician
Health professionals may discuss options such as:
• reviewing footwear and surfaces you stand on most
• pacing or modifying walking, running or standing loads
• gentle stretching and strengthening exercises
• short term use of ice packs for comfort, following safety advice
• taping, insoles or other supports where appropriate

These options may or may not suit your situation. Always seek individual advice before starting a new management plan.

How tools like the Kandwin 3-in-1 Foot Massager may fit in
Many people look for ways to make their feet feel more comfortable while they work with their health professional on the underlying problem. General comfort strategies can include:
• choosing supportive shoes for your daily activities
• planning short rest breaks from prolonged standing where possible
• using at-home comfort tools such as foot rollers or massagers if your clinician agrees

The Kandwin 3-in-1 Foot Massage System is designed as a general foot comfort device. It combines cool therapy, deep tissue massage and acupressure massage to help the feet feel more relaxed after long days on your feet. It is not a medical treatment and does not replace assessment or care from a qualified health professional. Always follow the product instructions and check with your clinician if you have circulation, nerve or skin problems in your feet.

Key points to remember
• Plantar fasciitis is a common cause of heel pain in adults.
• Typical symptoms include pain under the heel, often worst with the first steps after rest.
• Symptoms often relate to load on the feet from work, sport or daily life.
• Many people improve over time, with supportive footwear and tailored advice.
• See a health professional if pain is persistent, worsening or unusual for you.

Disclaimer
This content is for general information only. It does not replace advice from a qualified health professional. Always seek individual assessment for diagnosis and treatment options that are right for you.

References
Healthdirect Australia, 2023, Plantar fasciitis – treatment, symptoms and causes, healthdirect.gov.au.
Healthdirect Australia, 2024, Heel pain, healthdirect.gov.au.
Better Health Channel (Victorian Government), 2023, Foot problems – heel pain; Feet – problems and treatments, betterhealth.vic.gov.au.
Department of Veterans’ Affairs (Australia), 2023, Plantar Fasciitis N024, clik.dva.gov.au.
Mayo Clinic, 2023, Plantar fasciitis – symptoms and causes, mayoclinic.org.
Cleveland Clinic, 2016, Plantar fasciitis: symptoms, causes & treatment options, my.clevelandclinic.org.