The plantar fascia is a thick ligament that runs on the bottom of the foot, from the heel bone (calcaneus) to the toes. It acts to support the arch of the foot. When the toes get bent upwards the plantar fascia will tighten further making the foot into a rigid lever to allow better force production when we are walking.
Similar to tendinopathies, plantar fasciitis is caused by overload. This overload can be quick, such as a runner who increases mileage too quickly or someone who goes from walking in a supportive shoe to a non-supportive sandal OR it can happen over time such as in someone with a higher body weight. The tissues can also weaken over time, especially with an increased time being sedentary, which can make them more susceptible to overload.
Signs of plantar fasciitis include pain on the bottom of the heel, usually more towards the inside edge of the heel. It is typically worse first thing in the morning with the first few steps out of bed or the first few steps after a while non-weight bearing.
Treatment for plantar fasciitis is twofold – address factors that have led to overload and build capacity in the tissues through strengthening exercise.
Please see the Physio Fixes program below for how to treat this!
DISCLAIMER: This information is not intended as medical advice or a substitute for medical counseling. By choosing to follow the information that follows, you recognize that despite all precautions taken by Physio Fixes Inc. there is a potential risk of injury and you expressly acknowledge such risks and waive, relinquish, and release any claim that you may have against Physio Fixes Inc. You should always get evaluated for exercise by a physician or medical professionals, especially if symptoms occur from a trauma or are worsening. The user agrees by purchasing this program that Physio Fixes will not be held responsible in the event that an injury occurs.
References:
Cornwall MW, McPoil TG. Plantar fasciitis: etiology and treatment. J Orthop Sports Phys Ther. 1999 Dec;29(12):756-60. doi: 10.2519/jospt.1999.29.12.756. PMID: 10612073.
DiGiovanni BF, Nawoczenski DA, Lintal ME, Moore EA, Murray JC, Wilding GE, Baumhauer JF. Tissue-specific plantar fascia-stretching exercise enhances outcomes in patients with chronic heel pain. A prospective, randomized study. J Bone Joint Surg Am. 2003 Jul;85(7):1270-7. doi: 10.2106/00004623-200307000-00013. PMID: 12851352.
Huffer D, Hing W, Newton R, Clair M. Strength training for plantar fasciitis and the intrinsic foot musculature: A systematic review. Phys Ther Sport. 2017 Mar;24:44-52. doi: 10.1016/j.ptsp.2016.08.008. Epub 2016 Aug 18. PMID: 27692740.
Koc T, Bise C, Neville C, Carreira D, Martin R, McDonough C. Heel Pain – Plantar Fasciitis: Revisions 2023. Journal of Orthopaedic and Sports Physical Therapy. 2023 Dec;53(12):CPG1-CPG39.
Martin R, Davenport T, Reischl S, McPoil T, Matheson J, Wukich D, McDonough C, Altman R, Beattie P, Cornwall M, Davis I, DeWitt J, Elliott J, Irrgang J, Kaplan S, Paulseth S, Torburn L, Zachazewski J, Godges J. Heel Pain-Plantar Fasciitis: Revision 2024. Journal of Orthopaedic & Sports Physical Therapy. 2014 Oct;44(11):A1-A33.
Schuitema D, Greve C, Postema K, Dekker R, Hijmans JM. Effectiveness of Mechanical Treatment for Plantar Fasciitis: A Systematic Review. J Sport Rehabil. 2019 Oct 18;29(5):657-674. doi: 10.1123/jsr.2019-0036. PMID: 31629333.
