Short answer: Sharp heel pain with the first steps in the morning is usually plantar fasciitis (often called heel spur): overloading of the band under the foot. Calf and sole stretching, intrinsic foot strengthening and load management bring major improvement in 6–12 weeks.
Why it happens
- Long standing, hard floors
- Tight calf muscles
- Flat feet or high arches
- A sudden increase in running or walking
- Excess weight
First steps at home
- Stretch the foot and calf before getting out of bed.
- Roll a cold bottle under the sole.
- Avoid walking barefoot on hard floors.
- Reduce load temporarily; pause running.
What physiotherapy adds
Gait and foot analysis, manual therapy, targeted strengthening and, when needed, insole or footwear advice.
