Foot pain between the heel and arch: what to know

Pain near the inner heel that is strongest with early steps can fit plantar fasciitis, which affects the strong tissue along the sole. Flat feet may place extra demand on that tissue and nearby muscles. A sudden increase in walking or running can cause overload, while a stress fracture may cause a more localised sore area that worsens with activity. Note whether pressing the spot, stretching the toes, or taking the first steps changes the pain.

Wear cushioned, supportive shoes and temporarily shorten walks or runs that provoke symptoms. Gentle calf stretching and rolling the sole over a soft ball may feel helpful, but stop if pain sharpens. Do not use a home exercise programme to push through focal bone tenderness. A physiotherapist can assess ankle flexibility, strength, and gait, and a clinician can decide whether imaging is needed.

Book an appointment when symptoms interfere with daily activity, fail to settle, or return repeatedly. Get prompt medical help for inability to bear weight, sudden swelling or bruising, severe pain after injury, numbness, or a hot red foot with fever.

Ask whether the tenderness follows the plantar fascia or a bone, what activity is safe, and which stretches suit your examination. Ask when a review or scan would be appropriate if the pain does not improve.