I have Plantar Fasciitis, what should I do?Updated 18 days ago

What is plantar fasciitis/fasciopathy?

Plantar fasciopathy (also known as plantar fasciitis or heel pain) is a condition that results from overuse and excessive loading of the plantar fascia, a structure that runs from your heel to your toes on the underside of your foot. The condition is not always accompanied by inflammation, which is why it is now referred to as plantar fasciopathy instead of plantar fasciitis.

What causes plantar fasciitis/fasciopathy?

• Prolonged standing or walking - spending long periods on your feet, particularly on hard surfaces, increases cumulative load through the plantar fascia
• Sudden increases in activity - rapidly increasing exercise volume or intensity without adequate time to adapt is a common trigger
• Footwear - shoes with a narrow toe box prevent the foot from splay naturally, altering load distribution through the plantar fascia. Stiff soles restrict natural foot movement, and raised heels shift load onto the forefoot over time
• Weakness in the foot, ankle, and hip - when the muscles that support the foot and lower limb aren't strong enough, more stress falls on the plantar fascia
• Tight calf muscles - reduced ankle mobility increases tension through the plantar fascia with every step
• Movement patterns at the knee and hip - the way the whole lower limb moves influences how load is distributed through the foot
• Metabolic factors - conditions such as diabetes and obesity are associated with higher rates of plantar fasciopathy

What should I do to resolve plantar fasciitis/fasciopathy?

Most people recover well with the right conservative approach, though tendons and fascial tissue heal slowly so patience is important.

• Footwear - transitioning to natural footwear with a wide toe box allows the foot to splay and function as it was designed to, reducing unnecessary strain on the plantar fascia. If you are in significant pain, complete this transition very slowly and under guidance from a health professional. 
• Foot and toe mobility exercises - improving mobility through the foot and toes helps restore natural movement and reduces localised stress on the fascia
• Strengthening - progressive strengthening of the foot, ankle, calf, and hip muscles reduces the load the plantar fascia has to absorb during everyday activity
• Calf stretching - improving calf and ankle flexibility directly reduces tension through the plantar fascia
• Manual therapy and massage - hands-on treatment and soft tissue massage can provide effective, but temporary pain relief and improve tissue mobility. This is only effective as part of a broader rehabilitation plan.

*See a professional - a podiatrist or physiotherapist can assess the underlying contributors specific to you and put together a targeted plan.

3 Steps To Healthy, Happy Feet

How To Get Started On Your Journey

1. Learn

   Before you can take control of your foot health you need gain an understanding of how your body should naturally function and what may be contributing to the issues you’re experiencing.

   
   

   We’ve combined all of our most potent education into one handy e-book we call the Guide To Foot Freedom to get you started on this journey. Click here to get free access.

   
   

   For a deeper dive into Plantar Fasciitis, we would also recommend listening to this podcast from TFC’s leading health professionals.

   
   

2. Move

   The next step is to start exploring your potential through movement.

   
   

   Whether you have some of our TFC training tools or not, we’ve created a library of training videos to help you restore natural function from the ground up.

   
   

   Watch the video below for some ideas on where to begin.

   
   

   Looking for more inspiration? Check out our **free training portal here** for exercise suggestions and guided routines from our Head Physiotherapist.

   
   

3. Restore

   Lasting change starts with a clear path forward and training that meets you where you're at, helping you stay consistent over time. That’s exactly what the Foot Restoration Program is built to deliver.

   
   

   If you’re dealing with foot pain, poor balance, or limited mobility, this step-by-step plan will help you rebuild strength, restore natural function, and start feeling better, one day at a time. You’ll get guided daily exercises, weekly audio lessons that explain the why behind what you’re doing, and a progress manual to help you track meaningful change.

   
   

   We’ve helped thousands of people move from frustration and discomfort to strength, confidence, and freedom and we’d love to help you do the same. Whether you’re just starting your journey or picking it back up, this is the most powerful tool we offer to help you reclaim your feet and restore your foundation for better movement.

   
   

   Learn more and start your journey today.

   
   

   While our education, training and community are an empowering way to help you start putting your feet first, everyone is different and we always recommend seeking advice from a qualified healthcare professional who can properly assess your individual needs and determine the best treatment options for you.

   
   

   To find a trusted TFC Pro near you, head to our directory here.