Plantar fasciitis treatment in Manchester
Take the sting out of those first steps in the morning and build feet and calves strong enough for long days, walks and runs.
Plantar fasciitis physio in Manchester city centre
Reviewed by Nick Chatziviltsos, PgDip, HCPC-registered physiotherapist (PH114351), November 2026
At a glance
Who gets it: Adults aged 40 to 60, runners, and people who stand or walk all day at work.
Main symptom: Sharp pain under the heel with your first steps in the morning or after sitting, easing as you move.
Typical recovery: Most people improve over 3 to 6 months. Long-standing cases can take longer.
Sessions: Most people need 4 to 6 over 2 to 3 months.
Avoid: Walking barefoot on hard floors, flip-flops, and big jumps in running or standing time.
Get checked: Heel pain after a fall, numbness or tingling in the foot, or foot pain if you have diabetes: see your GP.
Plantar fasciitis is pain under your heel, where a thick band of tissue called the plantar fascia attaches to the heel bone. It's the most common cause of heel pain in adults. The classic sign is a stab of pain with your first steps out of bed.
It can be stubborn. Many people try new trainers, a massage ball and some stretches before they see anyone. Those things can help, but without a clear plan the pain often hangs around for months.
What a good physio adds is a clear answer to three questions. Is it really plantar fasciitis? What overloaded your heel in the first place? And how do you build your foot and calf back up so it copes with your job, walks and runs?
🛠️ How we treat plantar fasciitis
Every plantar fasciitis plan at Athos Physio follows the same three steps. What changes is what we find at each one.
Step 1. Find the root cause
Heel pain isn't always the plantar fascia. In your first 60-minute session we work out three things:
What's sore: the plantar fascia, the heel fat pad, a nerve, the heel bone or the Achilles tendon
What overloaded it: more standing, walking or running than usual, a new job or shoes, hard floors, or weight gain
What's keeping it going: a tight calf and stiff ankle, weak calf and foot muscles, poor sleep, or unsupportive footwear
We show you the plantar fascia on a 3D anatomy model, so you can see why your first steps hurt and how the plan fixes it.
Step 2. Treat what's driving it
Ease the pain. Joint mobilisation for the ankle and foot, soft tissue work and IASTM for the calf and arch.
Offload the heel. Taping to support the arch for the first few weeks, plus advice on cushioned shoes and insoles.
Stretch what's tight. Plantar fascia and calf stretches, done little and often, especially before your first steps.
Change the load. We adjust standing, walking and running so the heel can settle, without stopping you moving.
Step 3. Build it to last
This is the part that makes the biggest difference. Strong calves and feet take the strain off the heel.
Heavy, slow heel raises. Single-leg heel raises with a towel under your toes, getting heavier over time.
Foot strength. Toe curls, short-foot holds and balance work for the small muscles in your foot.
Rehab on the gym floor. Being inside F45 NQ means we can add weight, step work and hopping as your heel gets stronger.
Back to walking and running. A step-by-step plan for long walks, standing shifts and running, with clear rules on how much to add each week.
We finish when you're back doing what you want with confidence, not just when the pain has gone.
Want to know whether it's really plantar fasciitis and how long it'll take to settle? Your first 60-minute session finds out and starts treatment the same day. Book your assessment →
🔍 What is plantar fasciitis?
Your plantar fascia is a thick band of tissue under your foot. It runs from your heel bone to the base of your toes. It supports your arch and acts like a spring when you walk and run.
When it's overloaded, the fascia becomes painful and thickened where it attaches to the heel. The name suggests inflammation. In longer-standing cases the tissue has changed more than it's inflamed, so some clinicians call it plantar heel pain or plantar fasciopathy.
Many people are told they have a heel spur on an X-ray. Heel spurs are common in people without any pain, so a spur alone doesn't explain your symptoms.
Types of plantar heel pain we see
Recent plantar fasciitis: pain for weeks rather than months, often after a clear change such as a new job or more running; runners and people who've recently increased walking or standing.
Long-standing plantar fasciitis: pain for 6 months or more, with a thicker, less springy fascia; adults aged 40 to 60, people who stand all day, people carrying extra weight.
Heel fat pad pain: the cushioning pad under the heel is bruised or thinned. Pain is central and worse on hard floors; older adults, and people who walk barefoot on hard surfaces.
Nerve-related heel pain: a small nerve on the inside of the heel is irritated. May burn, tingle or feel numb; more common in runners and people with flat feet.
Working out which type you have changes how we load your foot and how fast you progress.
⚠️ Plantar fasciitis symptoms
The NHS describes plantar fasciitis as pain on the bottom of the foot, around the heel and arch. You might notice:
Sharp pain under the heel with your first steps in the morning
Pain that eases after a few minutes of walking, then comes back after long standing or walking
Pain when you stand up after sitting for a while
Pain on the inside of the heel when you press on it
Pain when you raise your toes or climb stairs, as the sole stretches
Pain that's worse barefoot or in flat, thin-soled shoes
Is it plantar fasciitis, a stress fracture or something else?
Pain at the back of the heel, where the Achilles attaches, is more likely Achilles tendinopathy. See our Achilles tendinopathy page.
Pain that builds with every step and doesn't ease as you warm up may be a heel stress fracture. See our stress fracture page.
Burning, tingling or numbness on the inside of the heel or sole suggests a nerve is involved.
Pain under the ball of the foot, not the heel, is more likely metatarsalgia.
Heel pain in an active child aged 8 to 14 is often Sever's disease, a growth-plate problem.
We test each of these at your first session rather than guessing from the symptoms alone.
🔍 What causes plantar fasciitis?
Plantar fasciitis happens when the load on the fascia rises faster than it can adapt. The NHS notes it's often unclear exactly why it starts. It's usually a mix of more time on your feet and less ability to cope with it.
Common triggers we see in Manchester
Long shifts on your feet, such as in hospitals, hospitality, retail and warehouses, often on hard floors.
New runners and parkrunners, especially after a quick build-up for a first 10K or the Manchester Marathon.
Walking much more than usual, such as a city break, a new commute on foot or a hiking holiday.
Barefoot at home on hard floors, which is common in city-centre flats with wooden or tiled floors.
Worn-out trainers, flip-flops and flat shoes, especially in summer.
Weight gain, which increases the load on the heel with every step.
The JOSPT heel pain guideline lists limited ankle bend, a higher body mass index, running and weight-bearing work as risk factors.
Myths about plantar fasciitis
"It's caused by a heel spur." Many people with heel spurs have no pain. The spur usually isn't the problem.
"You need to rest completely." Rest eases pain but weakens the foot and calf. Changing your load works better than stopping.
"Insoles alone will fix it." Insoles can help as part of a plan. On their own, they don't work well for short-term pain relief.
"Rolling a frozen bottle will cure it." It can ease pain for a while. It doesn't build the strength your heel needs.
🧪 How we assess plantar fasciitis
Your first session lasts 60 minutes, so there's time to assess properly and start treatment the same day.
Your story (10 to 15 minutes). When it started, your job, shoes and activity, any changes before it began, and what makes it better or worse.
Safety screen. We check for signs of a stress fracture, nerve problems, inflammatory arthritis and diabetes-related foot issues.
Heel and arch tests. We press on the inside of the heel bone and along the arch to find the sore spot. A heel squeeze test helps rule out a stress fracture.
Windlass test. We bend your big toe back while you stand. If this brings on your heel pain, it points to the plantar fascia.
Ankle and calf tests. The knee-to-wall lunge test for ankle bend, and a single-leg heel raise test to see how many your calf can manage.
Walking and foot posture. We watch you walk, squat and balance on one leg, and look at how your foot and arch move. We check your shoes too.
Your diagnosis and plan. In plain English: what's causing your heel pain, what to change this week, whether a scan would help, and how many sessions we expect.
If nerve pain is possible, we check sensation and tap over the nerve on the inside of the ankle. You'll leave with treatment started and the first two or three exercises of your custom rehab plan. If we think you need imaging or a specialist opinion, we'll tell you and write to your GP.
🛠️ Plantar fasciitis treatment at Athos Physio
Every plan moves through four phases. How fast you move depends on how your heel responds, not on the calendar.
Settle (weeks 0 to 2). Ease first-step pain and reduce the load on the heel. Taping, joint mobilisation and soft tissue work; plantar fascia and calf stretches; footwear and insole advice; swapping some walking or running for cycling or swimming.
Strengthen (weeks 2 to 8). Build calf and foot strength. Single-leg heel raises with a towel under the toes, slow 3 seconds up and 3 seconds down, every other day; toe curls and short-foot holds.
Load (weeks 6 to 12). Prepare your heel for long days and running. Heavier heel raises with a backpack or dumbbell, step-ups, skipping and low hops; a walk-run plan if you run.
Return and prevent (week 12 onwards). Back to full walking, standing and running, and stop it coming back. Building running volume by about 10% a week, a twice-weekly calf and foot routine, and a flare-up plan.
Your home programme is usually 3 to 4 exercises, taking about 15 minutes a day. Most people need 4 to 6 sessions over 2 to 3 months. Long-standing heel pain may need a few more.
We don't offer shockwave therapy. The NHS lists it as an option, and some clinics use it for persistent cases that haven't improved after a good rehab programme. If you reach that point, we'll talk it through and refer you. We don't offer dry needling either.
What actually works for plantar fasciitis?
The JOSPT heel pain clinical practice guideline (2023 revision) is the most detailed guide for physios treating plantar fasciitis. It grades each treatment by the strength of the evidence.
In a 2015 trial by Rathleff and colleagues, 48 people did either high-load heel raises or plantar fascia stretching. At 3 months, the strength group's foot function score was 29 points better. By 6 and 12 months, both groups were similar. The BJSM blog on the trial describes the towel heel raise protocol we use.
Recommended: manual therapy for the joints and soft tissues of the lower leg and foot (strong evidence in the JOSPT guideline); plantar fascia and calf stretching (strong evidence); taping the foot for short-term relief over 1 to 6 weeks, alongside other treatment (strong evidence); a night splint for 1 to 3 months if first-step pain in the morning is a constant problem (strong evidence); strength training for the foot and ankle muscles, such as heavy, slow heel raises; cushioned, supportive shoes, and avoiding barefoot walking on hard floors, as advised by the NHS.
Less useful or not recommended: insoles on their own for short-term pain. The JOSPT guideline advises using them with other treatment, not alone; ultrasound therapy added to stretching. The guideline recommends against it; long periods of complete rest; relying on a steroid injection alone. The NHS lists it as an option when simpler measures haven't helped.
The JOSPT guideline also supports dry needling. We don't offer it, so we'll point you elsewhere if you'd like to try it.
⏱️ How long does plantar fasciitis take to heal?
Recent plantar fasciitis, under 3 months: feeling much better: 4 to 8 weeks; back to full activity: 2 to 3 months.
Long-standing plantar fasciitis, 6 months or more: feeling much better: 2 to 3 months; back to full activity: 4 to 6 months, sometimes longer.
Heel fat pad pain: feeling much better: 4 to 8 weeks; back to full activity: 2 to 3 months, with the right footwear.
"Back to full activity" means your normal work shifts, walks and runs, not just pain-free first steps.
✅ Plantar fasciitis at work, in the gym and when running
If you're on your feet at work
Wear cushioned, supportive shoes with a slight heel, not flat or thin-soled shoes.
Use a cushioned insole or heel pad if your work shoes are hard.
Stand on an anti-fatigue mat if you work in one spot.
Take short sitting breaks, and stretch your calf and foot before standing back up.
If you run
Cut back rather than stop. Short, flat, easy runs are often fine if pain stays under 3 out of 10.
Avoid hills, speed work and long runs for now.
Check your trainers. Many running shoes are worn out after about 500 to 800 km.
Build back up by about 10% a week once your heel is settled.
If you train in the gym
Swap jumping, skipping and burpees for cycling, rowing or upper body work for now.
Wear trainers for gym sessions, not bare feet or thin minimalist shoes.
Keep your calf raises in. They're part of the treatment.
Self-help
Stretch your foot and calf before you get out of bed and after sitting.
Wear supportive shoes or slippers at home. Avoid walking barefoot on hard floors.
The NHS suggests an ice pack wrapped in a towel for up to 20 minutes, every 2 to 3 hours, during flare-ups.
Painkillers such as paracetamol or ibuprofen can help in the short term. Check with a pharmacist if you're unsure.
Related conditions
Achilles tendinopathy: pain and stiffness at the back of the heel, worse in the morning
Ball of foot pain (metatarsalgia): pain under the ball of the foot, like walking on a pebble
Calf strain: a sudden sharp pain in the calf, often when pushing off
Stress fracture: bone pain that builds with every step and doesn't ease with warming up
❓ Plantar fasciitis FAQs
🚨 Physio, GP or A&E?
Most plantar fasciitis is safe to manage with a physio. The NHS advises seeing a GP if self-care hasn't helped after 2 weeks, but you can also come straight to us. A few signs need a doctor first.
Book a physio (no GP referral needed): heel pain that's worst with your first steps and eases as you move; heel pain that hasn't improved after 2 weeks of self-help, or keeps coming back (book a physio; we'll check what's driving it).
See your GP: tingling or loss of feeling in your foot (see your GP or book a physio assessment); foot pain and you have diabetes (see your GP; foot problems can be more serious with diabetes).
Call your GP urgently or 111: a hot, red, swollen foot, or you feel feverish or unwell (call your GP or NHS 111 the same day).
Call 999 or go to A&E: severe heel pain after a fall or jump from a height, or you can't put weight on your foot (call NHS 111 or go to an urgent treatment centre or A&E; you may need an X-ray).
If you're ever unsure, ring us on 07475 433300 and we'll tell you honestly whether you should see us or someone else first.
Not sure whether you need a physio, a scan or a GP? Book a free 15-minute call and we'll tell you honestly. Book a free call →
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Yes. Manual therapy, stretching, taping and strength training all have good evidence, and most people improve without injections or surgery.
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The plantar fascia tightens overnight. Your first steps stretch it suddenly, which is why stretching before you get up often helps.
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Most people improve over 3 to 6 months with the right plan. Long-standing cases can take longer.
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Usually not completely. Short, easy runs are often fine if pain stays mild. We'll help you adjust your running while your heel settles.
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They can help as part of a plan. On their own, they don't work well for short-term pain relief.
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Cushioned, supportive shoes with a slight heel. Avoid flip-flops, backless slippers and walking barefoot on hard floors.
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Usually not. Many people with heel spurs have no pain at all, so a spur alone doesn't explain your symptoms.
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Not usually. We can diagnose plantar fasciitis from your history and tests. A scan can help if a stress fracture or nerve problem is possible.
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No. Some clinics use it for persistent cases that haven't improved with rehab. We'll refer you if you reach that point.
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Most people need 4 to 6 over 2 to 3 months. We'll give you an estimate at your first appointment.
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Your first 60-minute assessment and treatment is £95. Follow-up sessions are £55 for 30 minutes, £95 for 60 minutes or £135 for 90 minutes. See our price list for all fees.
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Yes. Book a free 15-minute consultation and we'll tell you honestly whether physio is the right next step.
📍 Book plantar fasciitis physio in Manchester city centre
Athos Physio is inside F45 NQ, 77 Piccadilly, Manchester M1 2BU, a two-minute walk from Piccadilly station and Piccadilly Gardens. We're open 7am to 8pm, Monday to Friday, so you can come in before or after work.
Your first appointment is a 60-minute assessment and treatment (£95). Follow-ups are £55 for 30 minutes, £95 for 60 minutes or £135 for 90 minutes. We work with Bupa, WPA, Vitality and Aviva, and you can see all our fees on the price list.
Can't get into town? We also offer home physio visits and online physiotherapy. Not sure physio is right for you? Book a free 15-minute call and we'll talk it through.
Call or WhatsApp 07475 433300, or book online.
Other services: Physiotherapy and active rehab · Sports massage · Pregnancy and postnatal physio · Home visits · Online physio
Written by Nick Chatziviltsos, physiotherapist and founder of Athos Physio, BSc (Hons) Physiotherapy, HCPC registered. Last reviewed: November 2026.
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We are based in Manchester city centre a couple of minutes walk from Piccadilly train station and Piccadilly Gardens Square