Plantar Fasciitis: Walking on Fire

What is Plantar Fasciitis?

Plantar fasciitis is a common foot condition caused by inflammation of the plantar fascia — a thick band of tissue running along the bottom of your foot. It’s often triggered by overuse, tight calf muscles, or poor footwear, making each step feel like stepping on a hot coal.

Where Does It Hurt?

• Heel: The sharp, stabbing pain is typically worst here, especially during the first steps in the morning.
• Arch of the Foot: Some people feel a burning or aching sensation across the arch.

What Muscles Are Involved?

The calf muscles, including the gastrocnemius and soleus, are often the root cause. Tight calves pull on the plantar fascia, causing irritation. The intrinsic foot muscles, which provide support to the arch, can also weaken over time.

How to Relieve and Avoid Plantar Fasciitis

Relieve:

• Stretch your calves with wall stretches or a slant board.
• Roll a tennis ball or frozen water bottle under your foot to release tension.
• Apply a pain relief oil with no heating or cooling effects, to the heel and arch to reduce inflammation.
• Wear supportive shoes, especially with proper arch support.
• Gradually increase activity levels to avoid overloading your feet.

Incorporating foot-strengthening exercises, like toe curls or towel scrunches, can improve your foot’s stability and reduce pain.