Plantar Fasciitis: Why It Lingers & How to Fix It
Plantar Fasciitis: Why It Lingers & How to Fix It
Plantar fasciitis can be a nagging injury that sticks around for months—sometimes even years. But it doesn’t have to! The key is understanding why the plantar fascia is overstretched and restoring the joint movements of the pelvis, sacrum, hips, knees, and ankles. This guide breaks down the symptoms, traditional treatments, and a smarter approach to healing plantar fasciitis faster.
What is Plantar Fasciitis?
Plantar fasciitis occurs when the plantar fascia—a thick band of tissue running from the heel to the ball of your foot—gets overstretched and inflamed. This can lead to persistent heel pain and stiffness.
Common Symptoms of Plantar Fasciitis:
Sharp pain in the heel (especially on the inside/bottom) when pressed
Worse after resting (first steps in the morning are the worst!)
Pain after prolonged standing or walking
Difficulty climbing stairs due to heel pain
Burning or aching along the bottom of the foot
Swelling or tenderness on the inside of the heel
Tightness in the foot’s arch
Traditional Treatments for Plantar Fasciitis
These are the go-to treatments you’ll often hear about:
Anti-inflammatory medications (NSAIDs)
Stretching (especially for the calf and heel)
Rest (reducing high-impact activities)
Ice therapy (rolling your foot over a frozen water bottle)
Night splints (to prevent excessive foot movement while sleeping)
Supportive footwear (good arch support and cushioning)
Heel cups (to reduce strain on the plantar fascia)
Steroid injections (to manage inflammation)
While these can help manage symptoms, they often don’t address the root cause—why the plantar fascia is overstretched in the first place.
The Real Cause: Poor Ankle Range of Motion
So, what’s actually happening?
The plantar fascia supports your foot’s arch. When your biomechanics (movement of the joints) are off—like if you have limited ankle range of motion—your midfoot (the joint between your toe bones and the top of your foot) has to overcompensate. This leads to excessive arch flattening, overstretching the plantar fascia, and causing pain.
How Much Ankle Mobility Do You Need?
Standing upright: 0 degrees of dorsiflexion (Flexing your foot up towards your nose)
Walking: ~10 degrees of dorsiflexion
Running: ~30 degrees of dorsiflexion (even more on inclines!)
If your ankle is stiff, you might not have enough dorsiflexion, forcing your foot to overcompensate. This is why heel cups can relieve pain—they raise the heel up and reduce the need for dorsiflexion.
The Key to Healing: Restoring Ankle Mobility
Fixing plantar fasciitis isn’t just about stretching—it’s about restoring proper movement in the ankle and surrounding structures. Here’s what needs to be addressed:
Potential Causes of Restricted Ankle Mobility:
✅ Tight calf muscles (Gastrocnemius & Soleus) – If these are too tight, they limit ankle movement.
✅ Sciatic nerve tension – A restricted sciatic nerve can cause tightness down to the foot.
✅ Locked-up lower back – A stiff lumbar spine can affect ankle mobility.
✅ Vascular (blood flow) restrictions – Poor circulation can limit healing.
✅ Old injuries or bone bruises – A past injury can lead to muscle guarding and chronic tightness.
Most people have a combination of these factors!
What You Can Do
✔️ Manual therapy to restore ankle mobility
✔️ Targeted soft tissue work to release muscle tightness
✔️ Nerve mobilization techniques to reduce sciatic tension
✔️ Joint mobilization to unlock the lower back and ankle
✔️ Inflammation-reducing techniques to heal bone bruises
The good news? Plantar fasciitis doesn’t have to last months or years! Once you restore proper ankle function, the stress on your plantar fascia decreases, and healing can finally begin.
Final Thoughts
If your plantar fasciitis isn’t improving with traditional treatments, it’s likely due to underlying biomechanical restrictions. Restoring ankle mobility, addressing nerve and muscle tightness, and correcting movement patterns are the real keys to long-term relief.
Need help getting to the root cause of your pain? Let’s chat! 😊
Frequently Asked Questions: FAQ
Q: What causes plantar fasciitis to last so long?
A: The underlying issue is often poor ankle mobility or improper biomechanics, causing the plantar fascia to overstretch. Traditional treatments only manage symptoms, but real healing happens when you restore ankle motion and reduce strain on the fascia.
Q: What is the fastest way to heal plantar fasciitis?
A: Addressing ankle mobility, calf tightness, nerve restrictions, and past injuries will speed up healing. Manual therapy, joint mobilization, and specific exercises can dramatically reduce recovery time.
Q: Is stretching enough to fix plantar fasciitis?
A: Stretching alone won’t fix the root cause if your biomechanics are off. While calf and foot stretches can help, restoring ankle dorsiflexion and improving movement mechanics is the key to lasting relief.
Q: Can plantar fasciitis be cured permanently?
A: Yes! Once the underlying restrictions are corrected (ankle mobility, nerve tension, muscle imbalances), the plantar fascia stops being overstretched, and symptoms can fully resolve.
Q: Do I need orthotics for plantar fasciitis?
A: Orthotics can provide temporary relief by supporting the arch and reducing strain, but they don’t fix the actual problem. Long-term healing requires addressing movement restrictions in the ankle, foot, and pelvis.
