The 411 on Plantar Fasciitis and How to Make It Vanish
Imagine it’s early morning and you’re trying to go for a run, but heel pain stops you in your tracks. This guide explains plantar fasciitis in simple terms and how to help it go away.
Quick rundown of today’s topics:
– Who is more likely to develop plantar fasciitis?
– What is plantar fasciitis?
– What can I do to treat this pain?
– Why might I not be making progress?
Who is more susceptible to plantar fasciitis?
There are a few groups at higher risk:
– Overweight and not very athletic
– Runners
– People who spend a lot of time on their feet (for example, factory workers)
– Fearful avoiders (people who worry about making pain worse and end up resting too much)
It’s common for people who are very driven to push through pain, but the key takeaway is this: your job, hobby, or current weight can make this injury more likely. Understanding that can shift your focus to prevention and smarter tweaks.
What is plantar fasciitis, and what is it not?
Research shows your heel pain isn’t usually a simple inflammation. Imaging often finds thickening of the plantar fascia near where it attaches to the heel. Because of that, many experts prefer the term plantar fasciopathy. It can involve inflammatory or degenerative changes, but degenerative changes are normal and don’t always cause pain.
Diagnosing true plantar fasciitis, or fasciopathy
Typical signs include:
– Morning heel pain that comes back with first steps
– Tenderness at the heel where the fascia inserts
These signs don’t automatically mean you’ll need months of night splints, orthotics, and stretching. They can help, but they’re not a cure for the root causes. A running analysis can help determine how your feet move during the loading phase and guide treatment. If you don’t have excessive pronation (flat feet) or insufficient pronation, an orthotic may not be helpful, and excessive supination (the opposite) can even increase injury risk.
Night splints can help some people with true plantar fasciitis, but they don’t address the underlying movement and strength issues. It’s worth trying a reset of how you move first.
Getting started: address ankle mobility first
1) Trigger points
Tense spots in the calves and the bottom of the feet can cause pain that feels like plantar fasciitis. Treat these trigger points, and consider soft tissue tools as a gentle way to reduce muscle tone. This can prepare your body for deeper work.
2) Stretch the calves and foot muscles
Stretching helps restore motion, but don’t forget strength and endurance in the shin muscles. Strengthening and specific drills (like the Shuffle Walk) can help prevent the calves from tightening again. While stretching, actively pull the forefoot and toes up (heel stays down) for 10 seconds, then hold a 30-second stretch. Do this for about 3 minutes total.
3) Move the joints
Keep the joints in the ankle and foot more mobile, and don’t overlook the big toe. Proper big‑toe extension supports better ankle motion and helps your hips work more effectively during running.
Exercises you can try
– 1st Toe Mobilization + Shuffle Walks
– Banded Ankle Mobilization with Active Dorsiflexion
– Self Ankle Manipulation (gentle, self-administered joints work)
What if you try these for a couple of weeks and there’s still no change?
Weight loss (if needed) and a modified exercise plan can help you move without aggravating the pain. You may need to adapt activities to protect the sore area while you rebuild strength and mobility.
If you run a lot or stand for work
– Regular shoe rotation can be beneficial.
– Shoes tell a story: worn shoes with excessive pronation or supination can speed up wear and raise injury risk.
– Orthotics and taping aren’t always fixes; they can be a first, safer step in some cases.
– Strengthening to reduce pronatory tendencies and improve landing position is important for long-term relief.
– Running technique matters. Running is learned, not innate, so some coaching on form can help.
Leg length discrepancy (LLD)
Even small differences in leg length can affect how you move. In some studies, a difference as small as 4–6 mm is considered significant. If you’re not progressing, consider a biomechanical check to see if LLD is contributing to your mechanics.
Wrap-up
These recommendations are guidelines based on a large amount of research. If you’re in pain, let these tips guide you, but don’t treat them as rigid rules. Do what you can to fix modifiable factors, and consider a professional evaluation for running analysis, shoe fit, and potential orthotics if needed. Knowledge is power—use it to move better and feel better.
