Physio Bangkok/Conditions
Plantar Fasciitis Treatment in Bangkok
Plantar fasciitis is pain where the plantar fascia, the thick band of tissue under your foot, attaches to the inside of your heel. It’s usually worst with your first steps in the morning. At Aspire Physio Bangkok we confirm what’s causing your heel pain, settle it with taping and hands-on care, then rebuild calf and foot strength on the gym floor. The clinic is on the 2nd floor of Jasmine Building, Sukhumvit Soi 23, a short walk from Asok BTS and Sukhumvit MRT, and your first consultation is free. Book through our contact page or call 082-281-8009.
- Free first consultation
- Licensed physiotherapists
- English and Thai
- Sukhumvit 23, near Asok BTS
Your physio team
Licensed physiotherapists who assess and treat you themselves, in English or Thai, from treatment through to the gym floor.
At a glance
| Also called | Plantar heel pain or plantar fasciopathy |
|---|---|
| Classic sign | Sharp pain under the inside of the heel with your first steps in the morning or after sitting |
| Who gets it | Most often adults aged 40 to 60, runners and people who stand for work |
| Typical recovery | About 80% improve within 12 months with non-surgical care, though it can be slow |
| Best-supported physio care | Stretching, progressive strength work, manual therapy and short-term taping |
| Scans | Usually not needed unless you’re not improving with treatment |
What plantar fasciitis is
Plantar fasciitis is the most common cause of pain under the heel [1]. The plantar fascia is a thick band of tissue that runs from your heel bone to the base of your toes and helps support the arch of your foot [2][3]. Plantar fasciitis is pain where the fascia attaches to the inside of the heel bone [1].
The name suggests inflammation, but it’s better understood as an overuse problem. Tissue samples show mainly degeneration, so many clinicians now call it plantar fasciopathy [3], and the US physiotherapy guideline describes a mix of inflammatory and degenerative features [1]. Plantar heel pain is the wider umbrella term [1].
Who gets it. About 1 in 10 people get plantar fasciitis at some point in their life [3]. It’s most common between the ages of 40 and 60 and affects active and inactive people alike, though it’s more common in runners [1][2]. It usually comes on gradually, often after a change in how much time you spend on your feet [1].
Risk factors. Your risk is higher if you:
- Have stiff ankles or tight calves [2]. Reduced ankle dorsiflexion, how far you can bend your foot up towards your shin, was the strongest risk factor in one study [4][1].
- Spend most of your working day standing or walking, especially on hard surfaces [4][1][5].
- Run, or have recently done a lot more running, walking or standing than usual [1][2].
- Carry extra body weight. A high body mass index is a risk factor, mainly in people who aren’t athletes [1][4].
- Wear shoes with poor cushioning or support, or have recently started exercising on hard surfaces [2].
Heel spurs often show up on X-rays, including in people with no heel pain, and the spur stays after symptoms settle [3]. In a long-term follow-up study, having one made no difference to recovery [6].
Symptoms
The main symptom is pain under the heel, usually towards the inside, which can spread into the arch of your foot [1][7][2]. Typical patterns include:
- Sharp or stabbing pain with your first steps out of bed in the morning [3].
- The same pain when you stand up after sitting or resting for a while [1][2].
- Pain that eases as you get moving, then builds again if you stand, walk or run for a long time, often by the end of the day [2][3].
- Pain when you stretch the sole of your foot, for example raising your toes off the floor or walking up stairs [2].
- Tenderness when you press on the inside of the heel, where the fascia attaches [1][3].
Pins and needles or numbness are uncommon with plantar fasciitis [3], so if you have them, we look for a nerve cause. Heel pain also tends to hang around. Many people have had symptoms for more than a year by the time they seek treatment [1].
When to see a doctor first
Some causes of heel pain need medical review before physio. See a doctor first if you have any of these:
- Severe heel pain after a fall, jump or other injury, especially if you heard a snap or pop, can’t walk or stand on tiptoe, or your foot has changed shape. Get urgent help, as this can be a broken heel bone or a torn tendon or fascia [5][3].
- Heel pain that built up after a big increase in running, walking or training, where the heel bone itself is tender. This can be a stress fracture of the heel bone, which may need a scan to confirm [1][3].
- Pain at night or at rest, or a deep, constant ache in the bone. Rarely, this comes from a problem in the bone such as a tumour [3].
- Numbness, tingling, burning or shooting pain in the heel or sole, or heel pain that comes with back pain and pain running down the leg. These suggest an irritated or trapped nerve, such as tarsal tunnel syndrome or a nerve root in the lower back [1][3][2].
- A heel that’s red, hot and swollen, especially with a high temperature, feeling hot, cold or shivery, or feeling generally unwell. These can be signs of infection and need urgent medical review [8].
- Heel pain along with long-standing back pain and stiffness, or pain and swelling in other joints. Inflammatory conditions such as spondyloarthritis can cause heel pain and need a doctor’s assessment [1][9].
- Diabetes. Foot problems can be more serious if you have diabetes, so get your foot checked by a doctor too [2].
Our physiotherapists screen for these at your first visit and will tell you if you need to see a doctor. We can recommend clinics nearby.
Your first consultation is free. A physiotherapist will assess you properly and explain what’s going on, with no pressure to book more.
Phases of rehab
Plantar fasciitis isn’t described in formal stages. Rehab moves through phases, and the timeframes below come from the guideline and from the best-known strength training trial. They’re typical ranges. You move on when your heel is ready, whatever week it is.
| Phase | Typical timeframe | What you notice and the goal | What rehab focuses on | We move on when you can… |
|---|---|---|---|---|
| 1. Calm and offload | Typically the first few weeks. The guideline’s short-term window for taping is 1 to 6 weeks [1]. | Sharp first-step pain, and long days on your feet make it worse [2][3]. The goal is to settle the heel enough to start loading it. | Load advice, such as breaking up long spells of standing and cutting back running for now [10]. Supportive footwear [2][10]. Taping, manual therapy and dry needling to ease pain [1]. Gentle plantar fascia and calf stretches start here [1]. | Take your first steps in the morning with less pain, and get through a normal day without the heel being worse the next morning. |
| 2. Stretch and start loading | Typically the first 4 weeks of loading. In the Rathleff trial, heel raises started at a load you could lift 12 times for 3 sets, then moved to 10 times for 4 sets after 2 weeks [11]. | Pain is calmer and settles faster once you’re moving. The goal is to start loading the fascia and calf. | Plantar fascia-specific and calf stretches [1]. Slow heel raises every second day, on a step with a towel under the toes: 3 seconds up, 2 seconds hold, 3 seconds down. Both legs first if one leg is too hard [11]. | Do slow single-leg heel raises through full range on the sore side, with no lasting rise in pain the next morning. |
| 3. Calf and foot strength | Typically weeks 4 to 12. In the trial, load went up to a weight you could lift 8 times for 5 sets, adding books in a backpack, for 3 months in total [11]. | Morning pain is mild or occasional, and you can stay on your feet for longer. The goal is to build capacity. | Heavier single-leg heel raises, plus strength work for the toe flexors, the muscles that turn the ankle in and out, the calf, and the hip where needed [1][11]. | Handle your loaded heel raises and a full day on your feet without a flare the next morning. |
| 4. Return to running or standing work | Typically from about 3 months, once the strength block is done [11], and sometimes longer. About 80% of people improve within 12 months with non-surgical care [3]. | Few symptoms day to day. The goal is your full running or work load. | Stepped increases in running distance or standing time, guided by how your heel responds [10]. Strength work carries on. Footwear check for running and work [10]. | Get back to your usual running or full shifts, with any soreness settling by the next morning. |
The phases overlap. Some people start loading in the first week, while others need longer to settle. In the Rathleff trial, people doing high-load heel raises had better foot function at 3 months than people who only stretched, and less pain at its worst [11]. By 6 and 12 months both groups had improved and the gap had closed [11], so strength work looks most useful for getting better sooner.
We use your symptoms as a guide throughout. Stretching can feel uncomfortable while you do it, and that usually stops when the stretch ends [1]. Before we add load, we check how your heel felt the next morning, a pain-monitoring approach that experts recommend [10].
How we treat plantar fasciitis
Every client at Aspire Physio Bangkok is assessed and treated by one of our three licensed physiotherapists, in English or Thai. Our approach is corrective rehab through exercise. Taping and hands-on treatment settle pain early, and the lasting gains come from stretching and strength work we progress on the gym floor in the same building, often in the same session.
Find the cause
Your first session is a full assessment. We ask when it’s worst and what’s changed in your running, work or footwear. We press over the inside of the heel, check whether bending your toes back reproduces the pain (the windlass test), measure ankle movement and calf strength, and check the nerves and heel bone so we don’t miss another cause [1][3]. Scans usually aren’t needed unless you’re not improving [1]. We don’t do imaging, so if you need a scan we’ll refer you.
Settle the pain
Taping is one of the best-supported short-term options. Rigid and elastic (kinesiology) tape both reduce pain and improve function over roughly the first 1 to 6 weeks, and the only reported side effect is mild skin irritation [1][10]. We may also use manual therapy, meaning joint mobilisation and soft tissue work for the foot, ankle and calf, which the guideline recommends to ease pain and improve function [1].
For tight, tender spots in the calf and the small muscles under the foot, dry needling can reduce pain in the short and longer term [1]. In studies it was usually combined with stretching and manual therapy, with mild soreness afterwards as the main side effect [1]. These treatments make exercise easier. The long-term results in trials come from combining them with stretching, strength work and education [1].
Stretch and load the fascia
Plantar fascia-specific and calf stretches have strong guideline support [1]. On top of that, we use high-load strength work based on a Danish trial by Rathleff and colleagues: slow single-leg heel raises with a towel under the toes, which tensions the plantar fascia, done every second day and made heavier over 3 months [11]. The guideline now recommends resistance training for the foot and ankle muscles [1].
Build calf and foot strength
We progress the heel raises with extra weight and add work for the toe flexors, the ankle and the calf, with hip strength where it’s needed [1]. In one trial, supervised foot, ankle and hip strengthening with hands-on treatment did better over 8 weeks than the same exercises done at home [1]. Our physios coach you through each progression on the gym floor.
Get back to running or a full day on your feet
For runners, the last phase is a stepped return to running. If you stand at work, it means building up standing time and checking your shoes [10]. Our sports injury rehab page explains how we plan a return to sport.
Insoles, night splints and other options
The evidence for insoles and orthoses is modest. A meta-analysis found foot orthoses were no better than sham insoles or other conservative treatments for pain and function [12]. The guideline advises against using them on their own for short-term pain relief, though they may help alongside other treatment [1], and off-the-shelf insoles seem to work as well as custom-made ones [3]. Night splints, which hold your ankle in a neutral position while you sleep, are recommended in the guideline for 1 to 3 months if first-step pain is persistent [1], though other reviews describe the evidence as conflicting [3]. We don’t make custom orthoses or night splints. If you want to try them, a doctor or podiatrist can advise.
How long it takes and how many sessions
Plantar fasciitis usually gets better, but it can be slow. About 80% of people improve within 12 months with non-surgical treatment [3]. In most people the symptoms settle over time, though for some this takes years [7]. Experts advise expecting recovery to take several weeks or months [10].
In trials, supervised physio programmes often ran over 6 to 8 weeks [1], and the high-load heel raise programme ran for 3 months, mostly at home, with a physio check at 1 month [11]. Dry needling studies typically used 1 to 6 sessions [1]. A lot of the work happens between sessions.
Because it varies so much, we can’t give you a fixed number of sessions before we’ve seen you. After your first assessment your physio will give you a plan, including how often to come in and what to do at home, and we review it as you improve. If you’re not progressing as expected, we’ll tell you and suggest seeing a doctor.
What you can do at home
- Manage the load. Break up long spells of standing and cut back on running or long walks for now [2][10]. Swimming and other exercise that doesn’t put pressure on your feet keeps you fit in the meantime [2].
- Check your shoes. Wear shoes with a cushioned heel and good arch support [2]. Experts suggest a small heel-to-toe drop to take some strain off the calf and fascia [10]. Avoid flip-flops, backless slippers, high heels and walking barefoot on hard floors [2].
- Try heel pads or insoles. The NHS suggests soft insoles or heel pads in your shoes as a simple first step [2].
- Use ice. An ice pack wrapped in a towel on the sore area for up to 20 minutes every 2 to 3 hours can ease the pain [2].
- Stretch gently. Regular gentle stretches for the sole of your foot and your calf help with pain [2][1].
- Look after your weight and pain relief. If you’re carrying extra weight, losing some reduces the load on your heel [2][10]. A pharmacist can advise on painkillers such as paracetamol or ibuprofen gel [2].
Your physio sets your specific exercises after assessment and progresses them as your heel improves.
Cost and insurance
Your first consultation is free. Treatment sessions start from ฿1,600. If you have health insurance, you can claim with your insurer, and we’ll supply the documents your provider asks for. It’s worth checking your policy’s physiotherapy cover before you start. See our insurance claims page for how claiming works.
Your physiotherapists
Your knee is treated by one of our licensed physiotherapists: Boom Namsak, who is both a physiotherapist and a strength coach, Gino Udomthanakij, or Som Benjaprasertsri. They all work in English and Thai, and they all coach the gym-floor part of your rehab themselves.
Common questions
How long does plantar fasciitis take to go away?
Most people get better within a year, with about 80% improving within 12 months on non-surgical treatment. Recovery is often slow, over several weeks to months, and some people have symptoms for years. In one trial, high-load strength training helped people improve faster over the first 3 months. Your physio will give you a realistic plan after your first assessment.
Is stretching or strengthening better for plantar fasciitis?
Both help, and we usually combine them. Plantar fascia and calf stretches have strong guideline support for reducing pain and improving function. In a trial of 48 people, slow heavy heel raises with a towel under the toes gave better foot function at 3 months than stretching alone, although the groups were similar by 6 and 12 months. Strength work seems to help you improve sooner.
Can I keep running with plantar fasciitis?
You may be able to keep running at a lower volume, but it depends on how irritable your heel is. Cutting back the load from long runs and long periods of standing is a core part of treatment, and swimming can keep you fit meanwhile. We use how your heel feels the next morning as a guide, then build your running back up in steps as your strength improves.
Do I need custom orthotics or insoles?
Probably not as a first step. A meta-analysis found foot orthoses were no better than sham insoles for pain and function, and off-the-shelf insoles seem to work as well as custom-made ones. The US physiotherapy guideline says they may help when combined with other treatment. We don’t make custom orthoses, so if you want to try them, a doctor or podiatrist can advise.
Does taping help plantar fasciitis?
Yes, taping can ease heel pain in the short term. Both rigid and elastic tape reduce pain and improve function over roughly the first 1 to 6 weeks, and the only reported side effect is mild skin irritation. The effect is short term, so we use taping to settle your heel while your stretching and strength work build longer-lasting change.
Is a heel spur causing my pain?
Probably not on its own. Heel spurs are a common finding on X-rays in people with no heel pain, so finding one doesn’t confirm plantar fasciitis, and the spur stays after the pain has gone. In a long-term follow-up study, having a heel spur made no difference to how people recovered. Treatment focuses on the plantar fascia, your calf and foot strength, and your load.
Do I need a scan for heel pain?
Usually not. Plantar fasciitis is normally diagnosed from your history and a physical examination, and imaging is generally kept for people who aren’t improving with treatment or when another cause, such as a stress fracture, is suspected. We don’t do X-rays, ultrasound or MRI at the clinic. If you need a scan, we’ll tell you and recommend clinics nearby.
What if physio doesn’t fix my heel pain?
If you’re not improving, we’ll tell you and suggest seeing a doctor to discuss other options. The NHS lists steroid injections and shockwave therapy for plantar fasciitis that doesn’t settle with physio and self-care, and less commonly surgery. We don’t offer injections or shockwave, so a doctor can advise whether either suits you. Most people do improve with conservative care.
References
Show 12 references
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- NHS. Plantar fasciitis. NHS website. Page last reviewed 14 February 2025. www.nhs.uk/conditions/plantar-fasciitis/
- Trojian T, Tucker AK. Plantar Fasciitis. Am Fam Physician. 2019;99(12):744-750. www.aafp.org/pubs/afp/issues/2019/0615/p744.html
- Riddle DL, Pulisic M, Pidcoe P, Johnson RE. Risk factors for plantar fasciitis: a matched case-control study. J Bone Joint Surg Am. 2003;85(5):872-877. doi.org/10.2106/00004623-200305000-00015
- NHS. Heel pain. NHS website. Page last reviewed 24 October 2025. www.nhs.uk/symptoms/foot-pain/heel-pain/
- Hansen L, Krogh TP, Ellingsen T, Bolvig L, Fredberg U. Long-term prognosis of plantar fasciitis: a 5- to 15-year follow-up study of 174 patients with ultrasound examination. Orthop J Sports Med. 2018;6(3):2325967118757983. doi.org/10.1177/2325967118757983
- Landorf KB. Plantar heel pain and plantar fasciitis. BMJ Clin Evid. 2015;2015:1111. pmc.ncbi.nlm.nih.gov/articles/PMC4661045/
- NHS. Osteomyelitis. NHS website. Page last reviewed 16 August 2023. www.nhs.uk/conditions/osteomyelitis/
- NHS. Ankylosing spondylitis. NHS website. Page last reviewed 5 January 2023. www.nhs.uk/conditions/ankylosing-spondylitis/
- Morrissey D, Cotchett M, Said J’Bari A, Prior T, Griffiths IB, Rathleff MS, Gulle H, Vicenzino B, Barton CJ. Management of plantar heel pain: a best practice guide informed by a systematic review, expert clinical reasoning and patient values. Br J Sports Med. 2021;55(19):1106-1118. doi.org/10.1136/bjsports-2019-101970
- Rathleff MS, Mølgaard CM, Fredberg U, Kaalund S, Andersen KB, Jensen TT, Aaskov S, Olesen JL. High-load strength training improves outcome in patients with plantar fasciitis: a randomized controlled trial with 12-month follow-up. Scand J Med Sci Sports. 2015;25(3):e292-e300. doi.org/10.1111/sms.12313
- Rasenberg N, Riel H, Rathleff MS, Bierma-Zeinstra SMA, van Middelkoop M. Efficacy of foot orthoses for the treatment of plantar heel pain: a systematic review and meta-analysis. Br J Sports Med. 2018;52(16):1040-1046. doi.org/10.1136/bjsports-2017-097892
Free first consultation
Book a knee assessment
Aspire Physio Bangkok is at Jasmine Building, 2nd Floor, Sukhumvit Road, Soi 23, a short walk from Asok BTS and Sukhumvit MRT. We’re open Monday to Friday 7am to 8pm, and Saturday and Sunday 8am to 4pm. Bookings are required in advance. Book your free first consultation through our contact page or call 082-281-8009.