Plantar Fasciopathy (AKA plantar fasciitis)


Most of us who have experienced plantar fasciitis know first hand how debilitating and frustrating it can be. Every morning resembles being forced to walk on broken glass and you quickly become grumpy and dissatisfied. The prevalence in the general population is estimated to range from 3.6% to 7%  and may account for as much as 8% of all running-related injuries.


Plantar fasciitis is the most common cause of heel pain. The plantar fascia is the flat band of tissue (ligament) that connects your heel bone to your toes. It supports the arch of your foot. If you strain your plantar fascia, it gets weak, swollen, and irritated (inflamed). Then your heel or the bottom of your foot hurts when you stand or walk.

Image result for plantar fascia

What causes it? 

Plantar fasciitis is caused by straining the ligament that supports your arch. Repeated strain can cause tiny tears in the ligament. These can lead to pain and swelling. This is more likely to happen if:

  • Your feet roll inward too much when you walk (excessive pronation).
  • You have high arches or flat feet.
  • You walk, stand, or run for long periods of time, especially on hard surfaces.
  • You are overweight.
  • You wear shoes that don’t fit well or are worn out.
  • You have tight Achilles tendons or calf muscles.


How is it treated?

Plantar fasciitis is a load and tissue sensitivity problem. The plantar fascia  is INCREDIBLY STRONG. So strong it takes over 1000 lbs/square inch to deform it even 1% in length! Moral of the story? You aren’t stretching it out with a bumpy ball, ice roller, or your hands! It needs to be desensitized and loaded to decrease pain and improve its activity tolerance.


No single treatment works best for everyone with plantar fasciitis. But there are many things you can try to help your foot get better:

  • Give your feet a rest. Cut back on activities that make your foot hurt. Try not to walk or run on hard surfaces.
  • To reduce pain and swelling, try putting ice on your heel. Or take an over-the-counter pain reliever.
  • Get a new pair of shoes. Pick shoes with good arch support and a cushioned sole. Or try heel cups or shoe inserts. Use them in both shoes, even if only one foot hurts.











Follow these amazing links below for more information: 

Plantar Fasciopathy (AKA plantar fasciitis) – Important research by Michael Rathleff