Plantar fasciitis: the heel is the loudest signal, not the whole story.

Overnight, the foot and calf rest in a shortened position. The first steps out of bed stretch the tissue under the foot all at once, which is why the heel often barks then and eases after a few minutes. It can flare again after sitting for a while.

Heel pain has other causes too, from nerves to stress fractures, so get a proper diagnosis from a doctor, podiatrist or physio before you assume. Everything below is there to sit alongside their plan.

The plantar fascia is a thick band from the heel to the base of the toes. When the big toe bends as you push off, it pulls the band tight and lifts the arch, a bit like a winch. That's how the foot turns into a stiff lever for the push.

When the arch drops and the feet turn out, the band can be stretched under load all day without the big toe doing its share. That's why the flat feet and duck feet guides are worth reading if your heel is sore.

In a painful flare, comfort comes first. Supportive shoes may help for now, even if your long-term goal is a stronger foot. As it settles, and with your professional's OK, these are commonly used:

• Calf stretch with the feet pointing straight: 30 seconds, a few times a day.
• Gentle stretch of the sole: pull the toes back for 20 seconds before the first steps of the morning.
• Big toe presses and short-foot arch lifts, pain-free, from the foot strengthening exercises guide.
• Slow calf raises once they don't hurt, building strength over weeks.

Not as a quick switch. Moving to thin, flat soles during a flare can add load to an already sore heel. Later, once it has settled and the foot is stronger, a gradual move toward roomier, flatter shoes may help the foot keep doing its own work. The barefoot shoes guide covers how to switch slowly.