Foot pain under the arch or heel is often linked to irritation of the plantar fascia, a strong band of tissue that supports the underside of the foot and helps maintain the arch. When this structure is overloaded step after step, every walk, run or even standing still can start to feel uncomfortable or sharp.
Common causes under the foot
- Sudden increase in walking, running or standing time (new job, new sport, more steps per day) can overload tissues that were not yet conditioned.
- Very flat feet, very high arches or stiff ankles change how forces travel through the sole and can stress the plantar fascia.
Role of footwear and load
- Very hard, thin or completely worn‑out shoes give the plantar fascia little shock absorption, especially on hard floors.
- Very soft, unsupportive shoes or constantly walking barefoot on hard surfaces can also make the arch work overtime to stabilise the foot.
Simple self help strategies
- Modify load: Gently reduce time on your feet, long walks and running for a while, rather than stopping all movement.
- Use comfortable shoes with a slight heel drop, cushioned sole and reasonable arch support; in the short term, simple off‑the‑shelf insoles can help spread pressure.
Easy mobility exercises
- Calf stretches with the knee straight and bent help improve ankle mobility and reduce pull through the heel and arch.
- Gentle plantar fascia stretch: sit, cross the affected leg, pull the toes back towards the shin and hold 20–30 seconds, several times a day.
