Plantar Fasciitis: Understanding and Overcoming Heel Pain
- Dr Mark Uren
- Feb 6
- 3 min read
If you’ve ever woken up with sharp pain in your heel or experienced discomfort after standing for long periods, you may be dealing with plantar fasciitis. This common condition can be frustrating and painful, but the good news is that understanding its causes and making simple changes to your routine can lead to lasting relief.
What Is Plantar Fasciitis?
Plantar fasciitis is inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of your foot, connecting your heel to your toes. This tissue plays a critical role in supporting your arch and absorbing shock during walking, running, and other activities.
When the plantar fascia is overused or strained, it can become irritated, leading to heel pain, especially in the morning or after periods of rest.
Why Does It Happen?
From an evolutionary perspective, our feet were designed to walk and run on natural, uneven surfaces like dirt and grass. Modern life has changed this significantly:
Hard, Flat Surfaces: Walking on concrete and tile puts unnatural stress on the plantar fascia.
Cushioned Footwear: While modern shoes can feel comfortable, they often weaken the muscles in your feet over time, reducing their natural ability to support your arch.
Sedentary Lifestyles: Sitting for long periods can lead to tight calf muscles and Achilles tendons, which increase tension on the plantar fascia.
Overuse Without Adaptation: Activities like running or jumping without proper conditioning can overload the tissue.
Signs and Symptoms
Plantar fasciitis typically causes:
Pain at the bottom of the heel, which may extend to the arch.
Discomfort that’s worse in the morning or after prolonged sitting.
Tenderness when pressing on the heel or arch.
How to Manage and Prevent Plantar Fasciitis
Strengthen Your Feet: Weak foot muscles can increase strain on the plantar fascia. Strengthening exercises, such as toe curls, arch lifts, or picking up small objects with your toes, can improve foot stability and support.
Stretch Regularly: Tight calf muscles and Achilles tendons can worsen plantar fasciitis. Simple stretches like:
Calf Stretch: Stand facing a wall, place one foot behind the other, and gently stretch your back leg.
Plantar Fascia Stretch: Pull your toes back toward your shin while sitting, holding for 15-30 seconds. Regular stretching can relieve tension and improve flexibility.
Choose Footwear Wisely: While barefoot walking or minimalist shoes can strengthen your feet over time, transitioning should be gradual to avoid overloading your plantar fascia. Start with short periods of barefoot walking on soft surfaces, increasing gradually as your feet adapt.
Avoid Prolonged Standing: If your job requires long hours on your feet, consider using cushioned mats or supportive insoles to reduce strain. Alternate between sitting and standing when possible.
Use Ice and Massage: To reduce inflammation, roll a frozen water bottle under your foot for 10-15 minutes. Massaging the arch and heel with a tennis ball can also help relieve pain.
Maintain Healthy Movement: Regular, moderate activity, such as walking, can improve blood flow and keep your feet healthy. Avoid high-impact activities like running until your symptoms improve.
When to Seek Help
If your symptoms persist despite these strategies, it may be time to consult a healthcare professional. Chiropractic care can be particularly helpful in assessing your posture, gait, and overall biomechanics to identify and address contributing factors. Adjustments, soft tissue therapy, and tailored exercise programs can provide lasting relief.
A Natural Approach to Heel Health
Plantar fasciitis can be a reminder of how important it is to care for our feet. By making small adjustments to strengthen and support your feet, you can reduce pain and keep moving with confidence.
If you’re dealing with heel pain or have questions about foot health, we’re here to help. Book a consultation to learn more about how chiropractic care can support you.
Together, we’ll get you back on your feet—pain-free!
Dr Mark has a special interest in helping recreational athletes of all ages perform better and prevent injury. Correct breathing and postural alignment are critical for top performance and injury prevention and is an integral part of “The Over 40 Athlete System” that Mark has developed.
Dr Julie has a special interest in helping mothers and “mothers to be”. Her Post Graduate qualifications in Paediatric Chiropractic and as an ex-midwife give her a unique ability to help pregnant women, new mums and their young children.
Yours in Health,
Dr's Mark & Julie
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