A solution to Heel Pain

​If you’ve ever felt a sharp, stabbing pain in your heel when you get out of bed or stand after sitting, you’re not alone. This common problem is often called plantar fasciitis, and it affects millions of people each year — from runners and teachers to nurses and tradespeople who spend long hours on their feet.

What’s Really Going On in Your Foot

Your plantar fascia is a thick band of tissue that runs along the bottom of your foot, connecting your heel to your toes. It supports your arch and helps absorb the impact of walking, running, and standing.
When that tissue becomes overloaded or strained — from lots of standing, a sudden increase in activity, weight changes, or unsupportive footwear — tiny microtears can develop. That’s when pain starts to show up, especially with your first steps in the morning or after sitting for a while.

Common Symptoms

• Sharp or aching pain under the heel
• Worse pain with first steps in the morning
• Tenderness when pressing the bottom of the heel
• Stiffness after sitting or long periods on your feet

The Good News: It’s TreatableMost people recover from plantar fasciitis without surgery. The key is a consistent, evidence-based plan that gradually restores strength and flexibility to your foot and lower leg.

Here’s what research and clinical experience show really helps:
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1. Stretching and Strengthening
Gentle, daily stretches for the calves and plantar fascia can ease morning pain and improve mobility. Strength-based rehab — especially calf raises and foot muscle work — helps the tissue handle load better and reduces flare-ups.

2. Supportive Footwear and Orthotics
Good shoes are part of your treatment, not just an accessory. Choose supportive, cushioned footwear for work and home (avoid walking barefoot on hard floors). Over-the-counter or semi-custom orthotics can help offload stress, especially early in recovery.

3. Manual Therapy and Taping
Hands-on treatments from a osteopath— such as soft tissue work or joint mobilizations — can help reduce pain and improve movement when combined with exercise and education.

4. Smart Activity Management
You don’t need to stop moving — in fact, gentle movement supports healing. The key is balance: avoid high-impact activities and “pushing through” sharp pain, but don’t stay completely inactive either. Use your pain as a guide — mild discomfort is okay, but limping or sharp pain means it’s time to ease off.

5. Daily Habits That Support Healing

• Wear shoes indoors
• Take short stretch breaks throughout the day
• Warm up your feet before standing in the morning
• Avoid sudden spikes in walking or exercise

6. Extra Help (If Needed)
Night splints, shockwave therapy, or guided laser therapy can sometimes help with stubborn or chronic cases. These are typically used alongside a full rehab plan, not as stand-alone fixes.

Why It Sometimes Comes Back.
Heel pain often returns when people stop their rehab too soon or go back to unsupportive shoes. Strength and consistency — not quick fixes — are what keep the pain away long-term.

The Bottom Line
​Plantar fasciitis can be frustrating, but recovery is very achievable. With the right mix of movement, support, and professional guidance, most people get back to normal activities — often stronger than before.
If you’ve been struggling with heel pain that just won’t settle, our team can help you build a personalised recovery plan that fits your life and goals.

Your feet carry you through life — let’s get them feeling strong again.

About the Author:
Julian Newhill, Practice Owner. Masters of Osteopathy, B.A. Hons, Diploma Sports Massage

Julian Newhill is a highly experienced osteopath with clinics in Horley and London. He specialises in treating back pain, neck pain, headaches, and migraines, offering effective relief through osteopathy, sports massage therapy, acupuncture, and ultrasound therapy.
With a Master's degree in Osteopathy from the British School of Osteopathy and registration with the General Osteopathic Council (GOC) and Institute of Osteopathy (IO), Julian's expertise is backed by extensive training and experience. He previously worked at the British School of Osteopathy and a private orthopaedic hospital, further solidifying his knowledge in treating a wide range of conditions.
Julian's patient-centred approach ensures personalised care, addressing each individual's unique needs. He's passionate about helping people achieve optimal health and well-being, utilising a combination of evidence-based techniques.
Sports massage therapy aids in injury recovery and enhances performance.
Acupuncture provides natural pain relief, improves circulation, and reduces stress.
Ultrasound therapy promotes healing and reduces pain, particularly for muscle and ligament injuries.

If you're looking for a dedicated and skilled practitioner in Horley, Julian Newhill is here to help you achieve your health goals. Contact him today to schedule an appointment and experience the benefits of his comprehensive approach to healthcare.

Specialising in: Manual therapy, acupuncture, osteoarthritis, sports injuries, work related injuries, posture correction and advice.

View Julian Newhill's full profile https://www.newhillosteopathy.co.uk/team.html