Pain under the heel and into the arch, often most noticeable after rest, can fit plantar heel pain. Other causes of heel pain exist, so the symptom pattern and examination matter before choosing treatment.
The 2023 clinical guideline supports a combination of approaches such as plantar fascia and calf stretching, taping, and other tailored measures. Running load and footwear may also be relevant. A bespoke plan considers how much walking and running you do outside formal training; daily steps are load too.
WHEN TO GET HELP
Seek prompt assessment after a sudden injury with a pop, marked swelling or difficulty walking.
Further reading
This is general information, not a diagnosis or an individual rehabilitation plan. An assessment may change the advice that is right for you.