News & Events
Understanding Plantar Fasciitis: Causes, Relief, and Prevention
BY Alvin Netto
“Plantar fasciitis is one of the most common causes of heel pain, yet many people don’t realize they have it until the discomfort becomes chronic.”
According to NASM, plantar fasciitis is the most common cause of heel pain, responsible for approximately 2 million orthopedic office visits annually and reported to affect between 10 and 20% of injured athletes. It affects males more often than females between the ages of 40 and 60, partly due to degeneration of the calcaneus fat pad after the age of 40.
Whether you’re a runner, an active walker, or someone who spends long hours standing, plantar fasciitis can be a painful obstacle that affects your daily life and workout routines. Fortunately, with the right knowledge and approach, it’s possible to manage and even prevent it.
What is Plantar Fasciitis?
Plantar fasciitis is the inflammation of the plantar fascia — a thick band of connective tissue that runs along the bottom of your foot from the heel to the toes. Its job is to absorb shock and support the arch of your foot, but when overstressed or overused, it can become irritated and inflamed, causing heel pain.
Common Causes
There’s no single cause for plantar fasciitis, but several risk factors can contribute to its development:
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Overuse or Sudden Increase in Activity:
Especially common in runners or those who recently started a new fitness routine. -
Flat Feet or High Arches:
Foot structure plays a big role in how stress is distributed across the plantar fascia. -
Improper Footwear:
Shoes without adequate support, especially when standing or walking for long periods, can strain the plantar fascia. -
Tight Calves and Achilles Tendons:
Limited ankle mobility can alter your gait, putting extra stress on the fascia. -
Excess Body Weight:
Increases the load on the plantar fascia during standing and walking.
Symptoms to Watch For
The hallmark symptom is sharp heel pain, especially:
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First thing in the morning when you get out of bed
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After prolonged periods of sitting or rest
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After intense physical activity (though not usually during)
The pain may lessen as you move around but can worsen again by the end of the day.
Treatment and Relief
Plantar fasciitis typically improves with conservative, non-surgical treatment. Here are key strategies:
A) Rest and Activity Modification:
Limit high-impact activities and substitute them with lower-impact ones like cycling or swimming until the pain subsides.
B) Stretching:
Daily stretching of the calves, Achilles tendon, and plantar fascia itself can significantly reduce tension.
C) Strengthening:
Foot strengthening exercises, especially targeting the intrinsic foot muscles and the posterior chain (glutes, hamstrings, calves), help improve stability and movement mechanics.
Try This Full Training Plan by Alvin Netto:
Plantar Fasciitis Stretches and Exercises
Set 1: Release and Stretch
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Foot Massage with Ball
Roll a massage ball under each foot for 1 minute, focusing on trigger points. -
Foam Roll Calves
Use a foam roller to target the calves, 1 minute per side. -
Wall Calf Stretch (Bent Knee)
Place one foot near the wall and bend the knee toward it to stretch the soleus, 1 minute per side. -
Wall Calf Stretch (Toe Raise)
Raise toes against the wall for a deeper stretch, 1 minute per side. -
Slant Board Calf Stretch
Stand on a slant board to stretch the calves, 1 minute per side.
Set 2: Dynamic Warm-Up (2 Rounds)
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Active Toe Raises
15 reps with a 1-second hold at the top. -
Inchworms
10 reps to mobilize the hamstrings and shoulders. -
Downward Dog
10 reps focusing on calf and foot stretch.
Set 3: Strengthening (3 Rounds)
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Heel Raises with Toe Extension (10 reps)
Place all five toes on a towel or mat, lifting the heels with a 1-second hold at the top. -
Band Side Clam Variations (Choose One):
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Side-lying band clam (20 reps per side)
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Band clam in kneeling side plank (20 reps per side)
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Band side plank clam (20 reps per side)
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Bridge Walkouts (10 reps)
Walk your feet out on your heels to activate hamstrings and glutes. -
Lying Band Hamstring Curls (20 reps)
with a 1-second squeeze at the top.
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Watch the video below for demonstrations of each movement.
D) Footwear:
Wear supportive shoes with proper arch support. Avoid walking barefoot on hard surfaces.
E) Consult a Professional:
If pain persists, physical therapy or medical interventions may be recommended. A NASM-certified trainer or therapist can also guide you through safe strengthening and stretching techniques.
Prevention Tips
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Warm up properly before workouts with dynamic movements.
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Include regular flexibility and mobility work in your routine.
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Strengthen your glutes, calves, and feet to support optimal biomechanics.
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Replace worn-out shoes regularly, especially athletic footwear.
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Cross-train to avoid repetitive stress on the same tissues.
Plantar fasciitis can be frustrating, but it’s not a life sentence. With consistent stretching, strengthening, proper footwear, and mindful training, most people recover within a few months. If you’re dealing with heel pain, start addressing it now — the earlier you act, the easier it is to resolve.
