What Is Plantar Fasciitis? | Symptoms, Causes, and Stretches Explained

PowerStep Blog: Plantar Fasciitis: Symptoms, Causes, and Stretches

What Is Plantar Fasciitis?

Plantar fasciitis is inflammation of the non-contractile fibrous tissue, plantar fascia, located on the bottom of your foot. This condition causes heel and arch pain, and problems with walking. It occurs when the plantar fascia, a band of tissue that runs along the bottom of your foot, becomes overloaded (microtears) or overstretched. This can happen due to a sudden increase in activities, such as running, dancing, or standing for long periods. Plantar fasciitis is usually treated with a combination of rest, ice, and stretching exercises. 

This blog will discuss the symptoms, non-surgical treatments for this condition and how to prevent it from happening with simple stretches and better insoles in your shoes.

Symptoms of Plantar Fasciitis

The plantar fascia is a supporting ligament at the bottom of your foot, right underneath the skin. It connects the heel to the base of the toes and supports the foot's arch, helping stabilize the foot in every step you take. Plantar fasciitis is a very painful condition. It is common in the following populations:

  • Marathon runners
  • People who jog or run daily
  • People having an abnormal gait (manner of walking)
  • People who are overweight
  • People who stand up for extended periods 
  • People who wear elevated shoes often

Plantar fasciitis usually presents with heel pain, one of its most common causes. It can occur in one foot or present simultaneously in both feet. The pain can be described as a stabbing pain at the sole. The most common symptoms that occur are:

  • Heel pain radiating from the heel and running along the whole foot
  • Pain during the first steps in the morning after periods of rest or inactivity

The pain is usually mitigated during activity or exercise, but it may return afterward when the person rests. 

Treatment for Plantar Fasciitis

Plantar fasciitis can make even the simplest daily activities feel like a struggle. But there's no need to worry - with the proper stretches, you can ease the pain and get back to living your life. Here are three stretches that physical and occupational therapists recommend for plantar fasciitis:

  1. The Towel Stretch: Place a towel around the ball of your foot and pull it towards you while keeping your knee straight. Hold the stretch for 30 seconds and repeat three times.
  2. The Calf Stretch: Place your hands on a wall and step back with one leg, keeping the heel of your back foot flat on the ground. Lean into the wall until you feel a stretch in your calf. Hold for 30 seconds and repeat three times on each leg.
  3. The Plantar Fasciitis Stretch: Sit in a chair with your legs extended in front of you. Place a rolled-up towel under the arch of one foot and slowly flex your toes towards your shin. Hold the stretch for 30 seconds and repeat three times.

        Apart from these stretches, using insoles could be of major help. The PowerStep Pinnacle Insoles for Plantar fasciitis are a great way to keep your soles from inflaming. Your best insoles should have the following characteristics:

        1. Simi-rigid arch support
        2. Equipped with shock absorption, such as a premium foam
        3. Appropriately aligned heel cushion
        4. Fit your shoe correctly

          Woman placing plantar fasciitis shoe inserts into white shoe


          PowerStep Orthotics

          When we mention insoles, PowerStep insoles are your all-in-one relief product. The PowerStep Pinnacle insoles will check all the boxes and provide the necessary support as you walk, jog, or sprint. Our products have been backed up by clinical trials to provide a solution to your foot pain.

          1. https://www.healthline.com/health/fitness-exercise/plantar-fasciitis-stretches#stretching