During Ramadan, some people begin to notice something unexpected.
Their heels start hurting more than usual.
You might feel:
π Sharp heel pain when you first stand up
π Pain when walking to the mosque
π Heel discomfort during Tarawih prayer
π Pain after long periods of standing
π Stiffness in the foot when waking up
Many people assume the pain comes from standing longer during prayers.
But in many cases, the real cause is plantar fasciitis — a common foot condition.
Let’s understand why this pain becomes more noticeable during Ramadan. π
Plantar fasciitis occurs when the plantar fascia, a thick band of tissue under the foot, becomes irritated or inflamed.
This tissue connects the heel bone to the toes and helps support the arch of the foot.
When it becomes strained, it can cause:
• Sharp pain under the heel
• Foot stiffness in the morning
• Pain after standing or walking
• Discomfort during prayer movements
π The pain is usually worst with the first steps after resting.
Several lifestyle changes during Ramadan can contribute to heel pain.
Tarawih prayers involve prolonged standing.
This places repeated pressure on the heel and foot arch.
Fasting often leads to less daytime movement.
When muscles become stiff, sudden activity in the evening can strain the foot.
Many people walk to the mosque wearing:
• Flat sandals
• Slippers
• Thin footwear
These often provide little support for the heel.
Tight calf muscles increase tension on the plantar fascia.
This makes heel pain more likely.
You may notice:
• Sharp pain under the heel
• Pain with the first step in the morning
• Heel pain after sitting for long periods
• Discomfort when standing for prayer
• Pain that improves slightly after walking
These symptoms are typical of plantar fasciitis.
Small changes can help reduce strain on the feet.
Gentle calf stretches help reduce tension on the plantar fascia.
Choose footwear that provides:
• Good arch support
• Cushioning under the heel
• Proper foot stability
Gradually increase walking and standing time.
This allows the feet to adapt.
Rolling the foot over a ball or frozen water bottle can relieve tension.
Simple foot exercises can help improve stability and support the arch.
If heel pain persists, physiotherapy can help by:
• Identifying the cause of plantar fasciitis
• Releasing tight calf and foot muscles
• Improving foot mechanics
• Strengthening supporting muscles
• Providing personalised rehabilitation exercises
Early treatment helps prevent heel pain from becoming chronic.
1. Why does my heel hurt most in the morning?
The plantar fascia tightens during rest, causing pain with the first steps.
2. Is heel pain related to fasting?
Not directly. It’s usually due to changes in activity patterns.
3. Can Tarawih prayer worsen heel pain?
Long periods of standing can aggravate plantar fasciitis.
4. Should I stop walking if my heel hurts?
Not necessarily. Gentle movement is often beneficial.
5. Can physiotherapy treat plantar fasciitis?
Yes. Physiotherapy helps reduce pain and restore proper foot function.
6. How long does plantar fasciitis take to heal?
With proper treatment, many people improve within a few weeks to months.
Your feet support you through daily activities — and during long prayers in Ramadan.
Heel pain should not be ignored.
By improving foot support, stretching tight muscles, and addressing the root cause early, you can reduce discomfort and continue your prayers comfortably.
Taking care of your feet helps you stay active, comfortable, and focused during Ramadan.
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