My partner has had plantar fasciitis for over a year, and I have done a lot of research on how to alleviate the pain, get rid of the symptoms plus prevent it coming back.

There are lots of anecdotal and medical solutions, but I had to find therapies and products that were easy and quick to do as my partner has little down time to be able to do any treatments.

I found some time consuming and specialist treatments, but these did not appeal, and others fell by the wayside as they needed complicated set up, required expensive equipment and/or travel. One of these was a night splint which I’ve heard works for some people, but it did not work for us.

Before we move on to what worked for us lets explain what Plantar Fasciitis is and what causes it.

What is Plantar Fasciitis?

Plantar fasciitis is one of the most common causes of heel pain. It involves inflammation of a thick band of tissue that runs across the bottom of each foot and connects the heel bone to the toes called the plantar fascia.

The plantar fascia is a band of tissue that connects your heel bone to the base of your toes. It supports the arch of the foot and absorbs shock when walking.

Plantar fasciitis commonly causes stabbing pain that usually occurs with your first steps in the morning. As you get up and move, the pain normally decreases, but it might return after long periods of standing or when you stand up after sitting.

The cause of plantar fasciitis is poorly understood. It is more common in runners and triathletes, in people who are overweight and for people in jobs that require long periods of standing.

Activities that place a lot of stress on your heel and attached tissue — such as long-distance running, ballet dancing and aerobic dance — can contribute to the onset of plantar fasciitis.

Ignoring plantar fasciitis (PF) can result in chronic heel pain that hinders your regular activities. You're likely to change your walk gait to try to avoid plantar fasciitis pain, which might lead to foot, knee, hip or back problems.

My partner started walking with one foot out at a 45-degree angle which started causing him knee and ankle pain and it was at this point we had to find a cure!

Plantar Fascia and where the pain is

Calf Stretches

The first area we looked at was calf stretches as his calf’s are always very tight and can cause PF symptoms. I invested in an adjustable slant board as it could help with calf stretches plus also some movements for my knee issue after an MCL tear. This was far too painful so was put to one side.

I then found a video (see below) by Brad Kearns which details to simple calf stretches that you can easily do every day. The key is that these stretches are held for 2 minutes each, this is 2 stretches, left then right leg for 2 minutes each which is just 8 minutes a day!

The 2 minutes extended stretch is very important because when you hold a stretch for two minutes, you are sending a powerful message to your musculoskeletal and central nervous systems to lengthen the relevant muscle fibres.

This sounded perfect and met the “quick and simple” criteria. The good news is these worked in conjunction with the other interventions detailed below.

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Stretch 1: Gastrocnemius

This first stretch is a simple wall stretch that you probably do already but no for 2 minutes per leg.

While pushing against a wall, keep one leg back with your knee straight and your heel flat on the floor. Slowly bend your elbows and front knee and move your hips forward until you feel a stretch in your calf. Hold this position for 2 minutes. Switch leg positions and repeat with your other leg. This stretch with stretch your gastrocnemius muscle – the large ball of muscle at the top of your calf.

Gastroc Wall Stretch

Stretch 2: Soleus

This stretch works your Soleus muscle and is very similar to the stretch above. Stand facing a wall from 3 feet away. Take one step toward the wall with your right foot. Place both palms on the wall. Bend both knees and lean forward. Keep both heels on the floor. Hold for 2 minutes. Then relax both legs. Repeat the exercise 2 times. Switch legs and repeat.

Soleus Stretch

The image below shows the calf muscles and the Achilles tendon and its relation to the heal. This shows why tight calf’s may cause increased PT pain.

Spikey hard massage ball

When I heard about this remedy, I thought it was a torture tool! Surely a hard spikey ball would cause more pain? How wrong was I. This is a must to try, and you can do it whilst sitting at your desk (you will need to take your shoes off) or in front of the TV. This one is so easy to do and feels really good even if you don’t have PT. There is no right or wrong so just place you arch over the ball and move your foot. You can roll it side to side, back and forth or even put it between your two feet arches and rub against each other.

This is the 10cm hard Spikey ball we use

Running Shoes

The third major part of the remedy for us was a selection of a very supportive running shoes. I researched the brands and specific running shoes that podiatrists recommend for PT relief. There were some really expensive options, so I decided to try one that was not too expensive and appeared in the most searches. They were New Balance fuel core Nitrel v4 trail running shoes. They offer excellent stability, cushioning, arch support and wider toe boxes. They will feel snug when you first put them on but persevere. They were a hit straight away and did away with one of his feet sticking out at 45 degrees when he walked.

The bad new was that they have been replaced by newer versions, but I hunted around and managed to get another pair as I did not want to chance a change. I am hoping when the time comes the new version will be as good.

New Balance fuel core nitrel v4 trail running shoes

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Calf Raises

As part of the regime, we are also strengthening our calf’s using two forms of calf raises. The first is a single leg calf raise for 15 reps then swap to the other leg and do this three times through. We do this once a day or after a training session.

I’m also experimenting with a recommendation from the “knees over toes guy” Ben Patrick which is a KOT calf raise. I’ve only just started adding this in so will see if it helps with PT and MCL tear rehab. I’m doing then double leg 10 reps, three times through but hope to progress to single leg. The KOT or knees over toes calf raise activate the two muscles that run down the back of the lower leg: the gastrocnemius and soleus. These muscles are integral in ankle flexion and extension, propelling running and jumping.

The other exercise worth trying If you are looking to help protect and strengthen your knees, tibialis raises are a fantastic option. They strengthen the muscles around the knee joint and can also improve balance and coordination.

Knees over toes guy

https://www.youtube.com/c/TheKneesovertoesguy

The Results

We found that a combination of extended calf stretches, spikey ball rolling along your Plantar Fascia and selecting the right running shoe with arch support has taken the heel pain away. We may also progress to the slant board at some point for extended stretches.

I hope this works for you too.

Get in touch with your feedback.

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Karen Parnell is a Level 3 British Triathlon Coach, 8020 Endurance and IRONMAN Certified Coach, WOWSA Level 3 open water swimming coach and NASM Personal Trainer and Sports Technology Writer. 

Need a training plan? I have plans on TrainingPeaks and FinalSurge marketplace:

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I also coach a very small number of athletes one to one for all triathlon distances, open water swimming events and running races, email me for details and availability. karen.parnell@chilitri.com

FAQ: Plantar Fasciitis

What are the symptoms of Plantar Fasciitis?

• Pain on the bottom of the heel, or nearby.
• Increased pain after exercise (not during).
• Pain in the arch of the foot.
• Pain that is worse in the morning or when you stand after sitting for a long time.
• A swollen heel.
• Pain that continues for months.
• A tight Achilles tendon.

What not to do with plantar fasciitis

• Ignoring your weight.
• Not wearing supportive shoes.
• Sitting or standing for long periods.
• Pushing through the pain.
• Not stretching or using supports.

What is plantar fasciitis?

Plantar fasciitis is a common condition characterized by inflammation and pain in the plantar fascia, a thick band of tissue that runs along the bottom of the foot, connecting the heel to the toes.

What causes plantar fasciitis?

Plantar fasciitis can be caused by various factors, including:

• Overuse: Repetitive strain and excessive stress on the plantar fascia, often from activities like running or jumping, can lead to inflammation and pain.
• Foot mechanics: Flat feet, high arches, or abnormal foot mechanics can contribute to plantar fasciitis by altering the distribution of forces on the foot.
• Improper footwear: Wearing shoes with inadequate arch support or improper cushioning can increase the risk of plantar fasciitis.
• Tight calf muscles: Tightness in the calf muscles can put additional stress on the plantar fascia, leading to irritation and pain.

What are the common symptoms of plantar fasciitis?

The main symptom of plantar fasciitis is heel pain, typically located on the bottom of the foot near the heel. The pain is often described as sharp or stabbing and is usually most intense with the first few steps in the morning or after periods of inactivity.

How is plantar fasciitis treated?

Treatment for plantar fasciitis focuses on relieving pain, reducing inflammation, and promoting healing. Some common treatment options include:

• Rest and activity modification: Resting the affected foot and avoiding activities that exacerbate the pain can help alleviate symptoms.
• Stretching and strengthening exercises: Specific exercises targeting the calf muscles and plantar fascia can help improve flexibility, strength, and reduce pain.
• Orthotic devices: Wearing supportive orthotic devices, such as shoe inserts or custom-made orthotics, can provide additional arch support and cushioning.
• Ice and heat therapy: Applying ice packs or using contrast baths (alternating between cold and warm water) can help reduce inflammation and promote healing.
• Non-steroidal anti-inflammatory drugs (NSAIDs): Over-the-counter pain medications, such as ibuprofen or naproxen, may be recommended to reduce pain and inflammation.
• Physical therapy: Working with a physical therapist can help identify and address biomechanical issues, provide specific exercises, and assist in the recovery process.
• Night splints: Wearing a splint or brace at night can help keep the plantar fascia stretched and reduce morning pain and stiffness.
• Corticosteroid injections: In some cases, corticosteroid injections may be recommended to reduce inflammation and provide short-term pain relief.
• Extracorporeal Shockwave Therapy (ESWT): This non-invasive treatment involves delivering shockwaves to the affected area to stimulate healing and reduce pain.
• Surgery: In rare cases when conservative treatments don't provide relief, surgery may be considered as a last resort.

It's important to consult with a healthcare professional or a specialist to receive a proper diagnosis and personalized treatment plan for plantar fasciitis.

References

Mayo Clinic, Plantar Fasciitis

Mark’s Dailly Apple, How to cure Plantar Fasciitis

New Balance Shoes For Plantar Fasciitis | The Ultimate Solution

Knees over toes guy

Dr. Phil Maffetone and Dr. Mark Cucuzella, How to Treat Plantar Fasciitis Naturally (pdf booklet)

Hal Walter, How to Treat Your Plantar Fasciitis Naturally

Phil Maffetone and Dr. Frykman, barefoot running podcast

Dr. Kelly Starrett Plantar Fasciitis

Plantar Fasciitis, Fix Your Feet

The Physiology of Stretching

Stretching: The Truth

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