Plantar fasciitis is a common cause of heel and arch pain, especially in older walkers and people who spend long hours on their feet. Simple changes—better shoes, targeted stretches, resting after long walks, and supportive insoles—help most people.
What is plantar fasciitis?
Plantar fasciitis is inflammation or irritation of the plantar fascia, the thick band of tissue that runs from your heel to the front of your foot. It often causes sharp heel pain with the first steps after rest and can flare after long walks or standing.
Who gets it?
Older adults, regular walkers, and people who stand or work on hard floors are more likely to develop plantar fasciitis. Tight calf muscles, sudden increases in walking distance, and poor footwear are common triggers.
How it feels (common symptoms)
- Sharp or stabbing heel pain, usually worse with the first steps in the morning.
- Pain when rising after sitting or after a long walk.
- Discomfort along the arch of the foot or under the heel when pushing off while walking.
Why autumn walks can make it worse
Autumn brings cooler air and often a change in footwear. People swap from cushioned summer shoes to flatter or less supportive shoes, or they add longer, brisker walks. These changes can increase load on the plantar fascia and trigger pain.
Immediate steps to ease foot pain
When pain starts during or after a walk, try these simple measures:
- Rest and reduce walking distance for a few days.
- Ice the heel for 10–15 minutes, two to three times a day, to reduce discomfort.
- Switch to supportive, cushioned shoes (avoid thin-soled or completely flat footwear).
- Use over-the-counter pain relievers such as paracetamol or NSAIDs if suitable for you—check with your clinician if you take other medications.
Exercises and self-care that help
Regular, gentle stretching is one of the best conservative treatments for plantar fasciitis.
Calf and plantar fascia stretch
Stand facing a wall. Step the sore foot back, keep the heel down, and lean forward to feel a stretch in the calf. Hold 30 seconds and repeat 3 times, twice daily.
Towel stretch (before getting out of bed)
Sit with your leg straight. Loop a towel around the ball of the foot and gently pull the toes toward you. Hold 30 seconds and repeat 3 times.
Strengthening and mobility
Toe curls (picking up a towel with toes) and heel raises can improve foot mechanics. Start gently and increase reps over weeks.
Footwear and supports
Shoes matter. Choose footwear with:
- Good arch support and a cushioned heel.
- A moderate heel-to-toe drop to reduce stress on the fascia.
- Low wear in the sole and a firm midsole for support.
Temporary supports like over-the-counter orthotic insoles or heel cups reduce pressure and often ease symptoms. Custom orthotics may be considered if generic inserts don’t help.
Practical autumn walking tips
- Warm up with gentle calf stretches before longer walks.
- Break long walks into shorter segments with rest and foot elevation.
- Choose walking shoes with good cushioning and replace worn shoes regularly.
- Consider carrying light orthotic insoles if you plan extended time on hard surfaces.
Prevention:
Maintain calf flexibility, strengthen foot muscles, and build walking mileage gradually. Keep an eye on your footwear—age and wear reduce shoe support.
If you’ve been suffering with plantar fasciitis or foot pain, book a free telephone consultation today!
Call (01) 556 3662 or click here to book your free call back and take the first step towards better foot health this season!
More Free Resources:
Read our blog – Heel Pain and Autumn Activities: How to Stay Comfortable This Season – Foot Focus Podiatry
Download our free report – Plantar Fasciitis Treatment | Dublin, Finglass & Mt Merrion
See what others are saying – Google Reviews