Plantar Fasciitis

Plantar fasciitis is a very common condition that affects the bottom of the foot and is most often felt in the arch or the heel.

It can also be a little more difficult to solve because there are several different factors that can cause it. Today, I want to break down the three most common reasons plantar fasciitis develops.

1. Tight Calves

This is the most common contributor, so I put it first. Calf tightness becomes more common as people get older and are not as active as they once were.

The tricky part is identifying which calf muscle is actually tight. There are two main calf muscles that commonly contribute to plantar fasciitis: the gastrocnemius and the soleus.

I will link a short video here to help you figure out if one or both of these muscles are tight for you.

If calf tightness is the main driver of your pain, consistent calf stretching can often bring meaningful relief over time.

If you want to see a video of a gastrocnemius stretch, click here.

If you want to see a video of a soleus stretch, click here.

2. Foot Muscle Weakness 

Weakness of the intrinsic foot muscles is another very common cause of plantar fasciitis.

The muscles that support the arch of the foot help absorb force and reduce stress placed on the plantar fascia. When these muscles are weak, more load is transferred directly to the plantar fascia, which can lead to irritation and inflammation.

Common signs of weak arch muscles include flat feet or an arch that collapses when you walk, run, or stand.

If you want to see a video of a good exercise to strengthen the arch, click here. 

3. It Could Be A Problem With Your Low Back

This surprises many people, but pain in the bottom of the foot, especially the heel, can sometimes be related to irritation of the sciatic nerve higher up.

Branches of the sciatic nerve run down the back of the leg and into the heel and foot. One of the most common places this nerve becomes irritated is in the lower back.

“But I don’t have back pain.”

That is a fair point. However, not having back pain does not rule this out. Nerve irritation can show up farther down the chain without causing noticeable discomfort at the spine itself.

One simple way to explore this is to try touching your toes. If bending forward increases your heel pain, it is possible that your lower back and nervous system are contributing to the problem.

This happens because bending forward places more tension on the sciatic nerve, which can increase symptoms down the leg and into the heel.

Depending on the person, we may start in different places, but I will link a video here of a good exercise that can help reduce pain along the sciatic nerve pathway. 

Now Here Is The Kicker

Most of the time, plantar fasciitis is not caused by just one of these. It is often a combination of two, or even all three. That is why it can be so stubborn and frustrating.

The good news is that even complex cases can improve when the true contributors are identified and addressed.

If you have tried the things discussed here and are still not where you want to be, feel free to message us and we would be happy to help you get back on track.

-Dr. Caleb