Plantar fasciitis is irritation of the thick band of tissue that runs along the sole of the foot. Long hours standing and walking on hard floors, as nurses do, increase the risk.
Imagine stepping out of bed after a run of shifts without that stabbing heel pain. A few minutes of stretching a day and the right shoes get most nurses there within months.
Symptoms
- Sharp or stabbing pain in the heel or arch
- Worst with the first steps in the morning or after sitting
- Often eases with walking, then returns after long periods on your feet
- Tenderness when pressing the bottom of the heel
What helps
- Calf stretches against a wall, several times a day
- Towel stretch before getting out of bed: loop a towel around your foot and gently pull your toes towards you
- Roll your foot over a cold water bottle or ball for a few minutes
- Supportive shoes with cushioning and arch support; replace worn-out shoes
- Insoles or heel cups
- Avoid walking barefoot on hard floors
- Pain relief if suitable, as advised by a pharmacist
- Lose excess weight if needed, to reduce strain
Most people recover within 6–12 months, often sooner with consistent stretching.
See a health professional if
- Pain is severe or not improving after a few weeks of self-care
- You have numbness or tingling
- Your heel is swollen or red, or you cannot walk
- You have diabetes and foot pain
Treatments may include physiotherapy, night splints, shockwave therapy or steroid injections in some cases.
“But I need to keep working, so I can’t rest my feet.”
You do not have to stop work. Supportive shoes, regular stretches, insoles and short sitting breaks reduce strain while you keep working. Most people improve without surgery.
Your next step: Start the calf and towel stretches before you get out of bed tomorrow, and check whether your work shoes need replacing.
Related: Varicose veins in nurses · Back pain in nurses
Sources: NHS plantar fasciitis guidance; American Academy of Orthopaedic Surgeons.
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