The full five-stage programme for pain underneath the heel — the morning stretch that works, the loading that fixes it, and getting back to walking and running properly.
Read this if: the pain is underneath your heel or along the arch, sharpest on the first few steps out of bed or after sitting, and eases as you move. This is not a diagnosis — if that does not describe your pain, start with the ankle baseline or get assessed.
Written by Joseph Reynolds, private MSK physiotherapist · HCPC & CSP registered