What is Plantar Fasciitis and How Can I Make It Better?

Plantar fasciitis can humble even the best! From professional athletes to my loving mother, a small problem can turn into an irritating mess really quickly. The good news is that it can be prevented and managed using a simple, step by step process. As with many injuries and niggling pains, early action is important if you want to prevent a full blown pain-attack. The point is, don’t be the ‘tough guy’ who continually ignores the pain cries coming from your feet and delay treatment.

What is plantar fasciitis?

Plantar fasciitis is inflammation of the plantar fascia which is a ligamentous structure that spans from the talus bone (the heel) to the base of the toes. As with many inflammatory injuries, it mostly occurs due to overuse and/or muscular or structural imbalances.

The easiest way to know if someone has plantar fasciitis, heel pain or heel spurs is that it usually gets worse the longer that they are putting weight weight on their leg (eg. walking or standing).
Everyone describes their symptoms differently, but generally, plantar fasciitis results in pain in the heel after a lengthy time walking or standing. But why does it occur? (I’m glad you asked…)
 

Why does it occur?

We don’t really know exactly why.
However, of the cases that I have seen, I have noticed a few consistent themes in people who suffer from plantar fasciitis, heel pain or heel spurs:
 

1. You’re on your feet all day…

Life is busy, we all get it.
Between all the housework, the grocery shopping, running after the kids, your job or even playing sport…that can really add up in hours on your feet.
I could just tell you to rest more, but you probably have to get all that stuff done anyway, right? Besides, resting more increases your risk of diabetes & heart disease. So let’s just gloss over this one as a variable we can tinker with…onto the next one!
 

2. Your muscles aren’t strong enough

Sorry to say that about your muscles…but that’s one of the big causes of plantar fasciitis. It’s also not the worst problem to have because strengthening muscles is pretty straight forward. All you needs is a small investment of time and effort. 
Which muscles? (I was just about to answer that!) For most people we’re talking about the calf muscles.
When was the last time you did this movement?
 

 
Well, I’m going to tell you that you’re going to have to get really familiar with that movement if you’re really serious about living a life free of plantar fasciitis & heel pain.

3. Your muscles are too tight

Too weak, too tight…I know, I’m really giving your muscles a beating today. Sorry about that. Remember, I’m telling you this based on observing a consistent trend across many cases. Your muscles are likely too tight.

Tight muscles are just a byproduct of weak muscles.

I’ll say that again. Tight muscles, are just the byproduct of weak muscles!! That means that making the muscle stronger  also prevents the muscle from becoming too tight and…….pulling too hard on your heel causing unbearable plantar fasciitis, heel pain & heel spurs.
Until you get them stronger, you’re going to have to make up for many years where your muscles were not receiving your full attention.
 

How long will it take to get better?

I would say if you devote the next 30 days you have a very high probability of resolving the pain completely. 1 month. I can’t say everyone is 100% guaranteed to be better by 30 days. But I believe that I’ve seen enough people improve first hand to be confident in that timeline.
You should know that I’m willing to personally help you get there.