Why Your Foot is Betraying You (and How to Fix It)
Waking up to a stabbing pain in your heel? Feeling like your foot is waging war against you every time you take that first step in the morning? Congrats—you might be dealing with plantar fasciitis, one of the most stubborn (and annoying) foot conditions out there. You’re not alone: about 10% of the population will experience it at some point, and it accounts for roughly 10% of all running injuries. It’s also more common in women and adults over 45—because apparently, aging isn’t hard enough.
The good news? While plantar fasciitis can be a real pain (literally), there are ways to tackle it head-on and get back to moving without wincing.
Signs You’re in the Plantar Fasciitis Club
This lovely condition starts when your plantar fascia, a thick band of tissue running from your heel to your toes, becomes irritated and degenerative. Here’s what that looks like:
✅ Morning misery: That first step out of bed? Feels like stepping on a spike first thing in the morning.
✅ Pain after sitting: Stand up after a long Netflix binge? It's typical to feel pain with plantar fasciitis standing up after a prolonged time sitting.
✅ Long periods on your feet = regret: Whether it’s walking, standing, or just existing too long, your foot gets cranky.
✅ Shoes help, barefoot doesn’t: If you feel better with shoes or slippers, that’s possibly a telltale sign too.
Why Is This Happening to You?
There’s no single cause, and only an individual assessment can determine the specific issues that are contributing to your development of pain. Plantar fasciitis can be the result of too much stress on the foot and not enough strength to handle it. Here are a few common culprits:
🦶 Stiff feet & ankles: If your ankle mobility is limited (especially dorsiflexion) or your big toe isn’t moving well, your plantar fascia has to pick up the slack.
🏋️ Weak muscles: If your foot and calf muscles aren’t pulling their weight, your fascia takes the hit.
🦵 It’s not just your feet: Weakness or poor mechanics at the knee and hip can contribute, too. Your whole body is connected, after all.
👟 Your shoes & training habits: A sudden switch to minimalist shoes, increasing training load too fast, or just overdoing it can send your foot into meltdown mode.
🚨 It might not even be plantar fasciitis: Other conditions (like tarsal tunnel syndrome, nerve compression, or a stress fracture) can mimic the symptoms, which is why getting assessed by a physical therapist is a smart move.
First rule: DO NOT just rest and hope it goes away. Taking a break from activity might seem like the logical choice, but if you completely stop using your foot, you’re actually making it weaker and less tolerant to load. The key? Modify, don’t quit.
Your Feet Deserve Better
Plantar fasciitis might be stubborn, but so are you. With the right approach—modifying your load, strengthening your feet, and getting professional guidance—you can kick this pain to the curb and get back to doing what you love. And if you need help? That’s what we’re here for.
Painful foot? Let’s fix that. Book a session with our team today!
