What is plantar fasciitis?
Plantar fasciitis is the most common cause of heel pain. The plantar fascia is a thick band of tissue running from the heel bone to the toes, supporting the arch, and repeated strain causes tiny areas of damage and irritation where it attaches to the heel. The hallmark is stabbing heel pain with the first steps after waking or after sitting, which eases with movement and returns after long periods on your feet. It typically affects people between 40 and 60, runners, people who stand for long hours at work, and those who are overweight or have tight calf muscles.
Diagnosis is clinical, from the classic story and tenderness under the heel. Ultrasound or MRI is reserved for stubborn cases or when another cause of heel pain is suspected.
Common symptoms
- Sharp pain under the heel with the first steps of the day
- Pain after rest that eases with gentle movement
- Aching heel after long periods standing or walking
- Tenderness when pressing under the inside of the heel
- Pain worse barefoot or in flat, unsupportive shoes
- Tight calf muscles
How long will you wait?
NHS treatment usually starts with GP advice and self-management, but referral on to podiatry, physiotherapy or an MSK clinic for persistent cases commonly takes some months, in line with a national median wait of 12.4 weeks.
Privately, you can typically see a specialist within 3–7 days, with shockwave therapy or an ultrasound-guided injection usually available within 1–2 weeks.
NHS England median referral-to-treatment wait: 12.4 weeks, with 2.5 million people waiting over 18 weeks (May 2026). Individual waits vary by trust and urgency.
Treatment options
- Stretching and strengthening. Daily calf and plantar fascia stretches, plus foot-strengthening exercises, are the foundation of recovery.
- Footwear and orthotics. Cushioned, supportive shoes and heel or arch supports offload the fascia while it settles.
- Shockwave therapy. Focused sound waves stimulate healing in the fascia and have good evidence for persistent cases.
- Steroid injection. An ultrasound-guided injection can relieve severe pain, used sparingly because of a small risk of weakening the fascia.
What does private treatment cost?
As a guide, private shockwave therapy typically costs around £250–£400 per session, with a course of three sessions around £700–£1,200, and an ultrasound-guided steroid injection around £300–£600.
Does health insurance cover plantar fasciitis?
Private medical insurance usually covers specialist assessment, imaging, physiotherapy and injections for plantar fasciitis arising after the policy began, and many policies now include shockwave therapy when recommended by a specialist. Long-standing heel pain that pre-dates the policy will typically be excluded as pre-existing. Podiatry and custom orthotics often sit outside standard cover, so check your policy's outpatient and therapies benefits.
Frequently asked questions
How long does plantar fasciitis take to get better?
Most cases resolve, but slowly: with consistent stretching, sensible footwear and activity adjustments, the majority of people improve substantially within six to twelve months, and many much sooner. It is a condition that rewards patience and daily habits rather than quick fixes, which is why persisting with the exercise programme matters even once pain starts to ease.
Should I stop running or exercising?
Usually you can stay active with adjustments rather than stopping entirely. Reducing mileage, avoiding hills and speed work, running on softer surfaces and switching some sessions to cycling or swimming keeps you fit while the heel settles. Pain that is settling within 24 hours of activity is generally acceptable; pain that is escalating week on week means you need to cut back further.
Is a heel spur causing my pain?
Probably not. Heel spurs show up on X-rays in many people with no pain at all, and plenty of people with severe plantar fasciitis have no spur. The spur is a consequence of long-term traction on the heel bone rather than the source of pain, so treatment targets the fascia itself and removing a spur is almost never needed.