Have you ever woken up and dreaded those first few steps walking due to heel pain? You know that sharp pulling burning pain that you get every morning or after sitting for a long stretch? If you answered YES, you probably know the most likely diagnosis is plantar fasciitis. But you may not know the cause or what to do about it. Sure, the internet is a great place to learn information, but it is not always accurate.

Why does it hurt like that?

Well…overnight the tissues in the foot “shorten” or “tighten” based on foot position. This is normal. But then when you step down to walk those tissues get a rapid stretch out which can be quite painful. This also happens after sitting for a long time. Often after walking a bit most people will feel the pain lessen. But day after day it will be there.

What causes plantar fasciitis?

There are several potential factors, but it all comes down to stress and strain of the tissues. Tightness of the calves, and stiffness of the ankle joint or big toe are common causes. Addressing these with mobility work is often helpful. It is possible to develop some irritation of a nerve pathway into the inner heel and arch. If this happens specific nerve gliding techniques can resolve the issue. Weakness of foot and ankle muscles can also play a role. In these cases, specific strengthening exercises are recommended. Finally, it can start from an awkward step that results in a rapid stretch to the foot/arch muscles. Not easy to plan for this but often the simplest to resolve.

Regardless of the specific cause excellent treatment options exist. Yes, you can try exercises or techniques found on the internet but are those options the best for your foot and problem. If you want to get to the bottom of issue more quickly, this is the role of a muscle and joint expert. They will determine the exact cause and develop a plan that will work for you.

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