By Priya Kumar · 5 min read · March 2026
Plantar fasciitis is responsible for that sharp, knife-like pain under the heel during the first few steps in the morning. It is also the condition that attracts more useless gadgets than almost any other. Here is what the evidence actually supports.
What helps
- Calf stretching and progressive loading — high-load strength training of the calves three times a week reduces pain faster than stretching alone.
- Short-term taping or a temporary heel cup to offload symptoms while you load.
- Footwear with adequate cushion and arch contour during recovery — your favourite worn-flat sneakers are not it.
- Patience. Plantar fasciitis is slow. Most cases improve over 3–6 months with the right plan.
What doesn't
- Ultrasound and electrotherapy on their own.
- Custom orthotics as a first-line intervention without addressing the loading deficit.
- Rest alone — the tissue needs to be loaded to remodel.
- Cortisone as a first response. It can dampen the pain short-term but is associated with plantar fascia rupture and is rarely needed in the first six months.
When to escalate
If pain is unchanged after eight weeks of a well-structured loading program, an ultrasound or MRI is reasonable to rule out plantar fascia tear or a calcaneal stress reaction. Our podiatry and physiotherapy teams co-manage these cases routinely — book in for an assessment if home approaches aren’t shifting the needle.