How To Fix Plantar Fasciitis

What exactly is plantar fasciitis?

This is a musculoskeletal condition defined by pain in the heel when walking. People typically feel a sharp pain in the heel especially when taking the first step in the morning after getting out of bed.

This happens because a strong band of tissue called the plantar fascia becomes irritated. This band of tissue is located on the bottom of your foot and runs from the front of your heel to the start of all 5 of your toes.

The plantar fascia works to support the arch of your foot and acts as a shock absorber when you walk. Too much tension and stress in this area can cause a strain or even a tear into the fascia. Excess stress on the plantar fascia can be caused by poor footwear, poor walking mechanics or decreased strength and mobility in the foot, ankle or hip.

Signs of plantar fasciitis can include:

Stiffness in your heel.
Stabbing pain at the heel.
Inflammation and pain in the arch of your foot.
Pain that worsens when you bend your ankle towards yourself
Pain after rest – Especially after you sleep. When you are sleeping the fascia tightens up and when you put pressure on it as you take your first step it is quite painful.

Plantar fasciitis courtesy of Nobleton Physiotherapy (Read the caption)

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What Causes Plantar Fasciitis?

Some of the most common causes of plantar fasciitis include:

Poor arch control – Those that do not adequately support the arch of their feet during walking may overload the plantar fascia
Increase in weight – Being overweight can place extra strain on the fascia
Changes in activity levels – Large increases in activities that place stress on your feet like running long distances can cause pain
Performing jobs that require standing for long periods of time like working in retail
Tightness in your calf muscles or achilles tendon. When these are tight more stress is placed on your foot when you are walking
Poor footwear – Old or inappropriate footwear can contribute to pain
Poor Gluteal strength – Poor glute strength can place extra strain on the plantar fascia

One thing you can do to reduce pain with those first few steps in the morning is to perform a plantar fasciitis stretch right when you wake up.

Some of the most common causes of plantar fasciitis include:

Poor arch control – Those that do not adequately support the arch of their feet during walking may overload the plantar fascia
Increase in weight – Being overweight can place extra strain on the fascia
Changes in activity levels – Large increases in activities that place stress on your feet like running long distances can cause pain
Performing jobs that require standing for long periods of time like working in retail
Tightness in your calf muscles or achilles tendon. When these are tight more stress is placed on your foot when you are walking
Poor footwear – Old or inappropriate footwear can contribute to pain
Poor Gluteal strength – Poor glute strength can place extra strain on the plantar fascia

One thing you can do to reduce pain with those first few steps in the morning is to perform a plantar fasciitis stretch right when you wake up.

Here’s how to perform a plantar fascia stretch:

Your plantar fascia starts at your heel and extends to your toes so this is what you want to stretch right when you wake up in the morning. For this stretch, cross your stretched leg over the other and grab all your toes and pull so that you are bending the ankle and the toes backwards. Additionally drop your heel towards the ground for an additional stretch. Hold this for up to 30 seconds. Research has shown that performing this stretch is very beneficial for plantar fasciitis!

Other effective plantar fasciitis treatments include:

Foot massage
Completing a customized exercise plan addressing foot, ankle and hip strength/mobility
Gait re-training
Custom orthotics which is a device you put inside your shoe to support the arch of your foot. These are used temporarily to take load off of the plantar fascia
Ice and heat therapy
Electrical stimulation

Plantar Fascia courtesy of Apple Creek Sports Medicine Centre (Read the caption)

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Can Plantar Fasciitis Go Away On Its Own?

Yes with activity modification, proper strengthening and stretching and good footwear, plantar fasciitis can be fixed quite easily.

Now, if you have chronic Plantar Fasciitis that prevents you from walking, participating in sports, or working, you may require a skilled Physiotherapist. They will identify the root causes of the strain on the fascia and then design a personalized treatment plan to stimulate the tissue to strengthen it and reduce pain.

If you are concerned about your plantar fasciitis symptoms use the search box on this page to book a free consultation with a Physiotherapist near you!

Suffering from plantar fasciitis pain? Here’s a handy tip to try at home courtesy of Empower Physical Rehabilitation (Read the caption)

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Book Your BACK NECK SHOULDER KNEE ELBOW HIP WRIST FOOT Pain Consult

This appointment is your opportunity to tell us what hurts and discover whether physiotherapy or chiropractic care is a good fit for you! During this session, you will talk with a physiotherapist or chiropractor on a phone call (or online) and create the right care plan specifically for your pain. There is no obligation on this session is to find out whether physiotherapy or chiropractic care can help you getting back to doing the things you love in life.

Frequently Asked Questions

Why does my plantar fasciitis hurt in the morning?

When we sleep our plantar fascia becomes shortened. Then when we take our first few steps in the morning the fascia begins to stretch out. When the plantar fascia is irritated this can be quite painful. That’s why it’s important to stretch it out before you get out of bed.

Can plantar fasciitis get worse if left untreated?

If you ignore plantar fasciitis without proper treatment it cause further irritation and even tears which can make recovery longer and more painful.

Can tight shoes cause plantar fasciitis?

If your shoes are too tight or do not allow normal movement it increases pressure on areas of your foot which can cause plantar fasciitis to present.

Medical Disclaimer:

The information presented in this blog post is for educational purposes and should not be interpreted as medical advice. If you are seeking medical advice, treatment or a diagnosis, consult with a medical professional such as one suggested on this website. The Clinic Accelerator Inc. and the author of this page are not liable for the associated risks of using or acting upon the information contained in this article.

How To Fix Plantar Fasciitis