Plantar Fascitis: Understanding Heel Pain and How to Heal It

"Stop Heel Pain from Slowing You Down – Step Into Comfort and Mobility!"

Plantar fasciitis is one of the most common causes of heel pain, often affecting runners, athletes, and people who spend long hours on their feet. The condition involves inflammation of the plantar fascia, a thick band of connective tissue running along the bottom of the foot. Understanding the muscles, bones, and nerves involved, why it happens, and how chiropractic care plus rehabilitation can help is key to stepping comfortably again.

What Plantar Fasciitis Really Is

Bones:

• Calcaneus (heel bone)

• Metatarsals (foot bones)

• Tarsal bones (navicular, cuboid, cuneiforms)

Muscles & Tendons:

• Plantar fascia – thick connective tissue supporting the arch

• Gastrocnemius & soleus – calf muscles influencing foot mechanics

• Tibialis posterior & anterior – stabilize the arch

• Flexor hallucis longus & brevis – toe flexors affecting gait

Neurological Implications:

• Medial plantar nerve – can be irritated by tight fascia or swelling

• Sensory feedback – plantar fascia inflammation can alter gait and posture, sending signals up the chain to the spine

• Nervous system sensitization may increase pain perception

How Plantar Fasciitis Happens

Common weak or imbalanced muscles:

• Calves (gastrocnemius/soleus)

• Tibialis posterior/anterior

• Gluteus medius & maximus (affects gait)

• Core stabilizers (affects posture and foot mechanics)

Top 10 common causes/injuries:

1. Running (especially on hard surfaces)

2. Jumping activities

3. Prolonged standing

4. Poor footwear

5. Flat feet or high arches

6. Tight calf muscles or Achilles tendon

7. Sudden weight gain or pregnancy

8. Rotational or twisting sports (tennis, basketball)

9. Improper stretching/warm-up

10. Postural imbalances affecting lower extremity mechanics

Symptoms to Watch For

• Heel pain, especially first thing in the morning

• Pain after prolonged standing or walking

• Swelling or tenderness on the bottom of the foot

• Tight calves or Achilles tendon

• Altered gait to avoid pain

How Chiropractic Care Can Help

• Foot and ankle adjustments – improve joint alignment and gait mechanics

• Soft tissue release – plantar fascia, calves, and Achilles tendon

• Postural and gait education – reduce strain on plantar fascia

• Supportive tools – orthotics, kinesiology taping, ice, heat, topical salves

• Strengthening and mobility exercises – restore balance, flexibility, and stability

By supporting structural alignment and neuromuscular function, chiropractic care can reduce pain, improve function, and prevent recurrence.

Rehabilitation Program for Plantar Fasciitis

1. Mobility Exercises

• Calf stretches: 30 sec hold, 2–3 reps each leg

• Plantar fascia stretch: Pull toes toward shin, 20–30 sec, 2–3 reps

• Ankle circles: 10 reps each direction

• Arch Support Rolls: Apply pressure to bottom or foot with massage ball.

2. Stability & Strengthening

• Toe curls with towel: 10–15 reps

• Arch lifts: Raise the arch while keeping toes and heel on the ground, 10 reps

• Calf raises: 10–15 reps

• Foot intrinsic strengthening: Marble pickups, 10 reps

3. Adjunct Recovery Tools

• Ice massage on heel

• Heat packs for calf tightness

• Epsom salt foot soak

• Salves or Biofreeze for localized pain

• Kinesiology taping for arch support

4. Lifestyle & Prevention

• Proper footwear with arch support

• Avoid walking barefoot on hard surfaces

• Gradually increase activity intensity

• Stretch calves and plantar fascia daily

• Maintain healthy body weight

Red Flags – Seek Immediate Care

• Severe or sudden heel pain

• Swelling or redness

• Numbness or tingling in foot or toes

• Pain unrelieved by rest or rehab exercises

  
  

Key Takeaways

• Plantar fasciitis involves heel bone, plantar fascia, calf muscles, and nerve pathways, often caused by overuse, weakness, or poor mechanics.

• Chiropractic care improves alignment, soft tissue function, and gait.

• Mobility, stability, adjunct therapies, and lifestyle modifications support recovery and prevention.