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I've had this question come up repeatedly from many plantar fasciitis sufferers. It's understandable as this condition seems to linger forever.
In fact, studies show that if you have had plantar fasciitis for longer than a year, there is a 45% chance you will have it for the next 10 years. Wow!
I've worked with thousands of patients with severe PF for over a decade.
Based on my research and experience, the reason is because most rehab efforts are focused on symptom relief and not addressing the underlying cause.
This isn't your fault. Most of the advice you have been given is terrible and completely WRONG!
Rest and ice, orthotics, night splints, cortisone shots, thick, cushiony shoes with narrow toe boxes and elevated heels.
All of these treatment applications only further weaken the feet. So, yes, plantar fasciitis does go away, but the key is to implement strengthening and mobility protocols.
Until you correct the deficiency and weakness in your feet, you will continue to have recurring pain.
If you have tried everything, I wanted to share some of the most common overlooked and unlikely causes of plantar fasciitis.
If you are feeling stuck, or your progress has been slow, I wanted to share a few potential culprits that are often overlooked.
6 Often Overlooked Points To Consider:
🚀Limited Ankle Dorsiflexion
🚀The Presence of Fascial Adhesions
🚀Nutrition, Supplementation & Hydration
🚀Failing to transition from conventional footwear
🚀Prolonged Use of Orthotics
🚀Transitioning into minimalist shoes too quickly
1. Limited Ankle Dorsiflexion:
If your ankle joint range of motion is restricted, you are placing too much stress on your plantar fascia.
Many of us focus on calf stretching and strengthening, but the primary offender is restricted ankle mobility.
Solution:
Focus on increasing ankle dorsiflexion with kneeling ankle rocks, deep squats, and releasing fascial adhesions in the calf muscles.
2. The Presence of Fascial Adhesions:
Fascial adhesions in the calf, Achilles tendon, and plantar fascia keep you from stretching effectively.
Many people skip this important step. Your stretching efforts will be virtually ineffective if you have fascial adhesions.
Solution:
Release the adhesions with a fascial release tool every 2-3 days. While you are scraping, incorporate movement by alternating plantar flexion and ankle dorsiflexion.
3. Nutrition, Supplementation & Hydration:
When patients are not improving, the next step is to consider their diet or nutritional deficiencies.
Solution:
To promote healing, eliminate sugar, gluten, processed foods, and trans fats.
Consider supplementing with Magnesium, Collagen Protein, or Turmeric. Also, consume half
your body weight in ounces of water.
4. Failing to transition from conventional footwear:
You MUST give up your footwear with narrow toe boxes and an elevated heel.
Some of you are still holding on to your Hokas and New Balance shoes. We need footwear that allows our feet to function normally. The first brand of functional footwear that I recommend is a pair of Altras.
They are widest at the toe and zero drop (no heel elevation). They also have moderate cushioning for added comfort. These are an easier transition because most of us are accustomed to heavy cushioning.
Later, I recommend a shift to minimalist footwear.
Solution:
Go through your closet and get rid of any shoes that do not meet the criteria for functional footwear. Order a pair of Altras.
5. Prolonged Use of Orthotics:
Orthotics weaken the arch muscles overtime. We need strength in the muscles of our feet to heal from this condition.
You must feel strong in your feet before you can transition out of them, but we eventually must rely on our foot muscles and not external devices.
Solution:
Focus on the short foot exercise and calf raises with a ball between your heels, and slowly begin to walk barefoot with toe spacers.
This is the absolute best way to begin to strengthen your feet.
6. Transitioning into minimalist shoes too quickly:
Our feet have become weakened and accustomed to heavily cushioned shoes.
My first footwear recommendation is a pair of Altras. They are widest at the toe and have zero drop (no heel elevation). They have moderate cushioning to provide comfort.
Most of us have been wearing heavily cushioned shoes and orthotics. If we transition too quickly, our feet can become sore and painful. A slow transition to minimalist footwear is optimum.
Solution:
Wear your Altras until you are out of pain, and your feet have become strong. This can take a few months. Then, consider transitioning to footwear with less cushioning.
Lastly, if you need help determining what might be holding you back, schedule a call with me. We can figure this out together.
Summary
I specialize in foot and gait analysis and I have seen thousands of cases of plantar fasciitis. Rarely is there a quick fix for plantar fasciitis.
Improving footwear, identifying areas of weakness in the foot and ankle, and restoring proper foot function is the most important pieces of the puzzle. Take a look at my FREE GUIDE to resolve plantar fasciitis at home.
Discover more ways to improve your foot health by following my social media pages. I spend several hours a week connecting and answering questions. Find me here on Facebook & Instagram!
If you have additional questions about heel pain and plantar fasciitis, don’t hesitate to reach out. We’re here to help get you back on your feet--literally.
Best of Health,
Dr. Angela
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