Table of Contents

• Introduction
• Symptoms of Plantar Fasciitis
• Self-Testing for Plantar Fasciitis
• Best Exercises for Plantar Fasciitis
• Best Shoes for Plantar Fasciitis
• Conclusion

Introduction

If you’ve been experiencing pain in the bottom of your foot, particularly near the heel, you may be dealing with a common condition called plantar fasciitis.

As a physical therapist and certified strength and conditioning specialist, I have witnessed the impact of plantar fasciitis on individuals seeking relief from foot pain.

In this blog post, we will explore the symptoms, self-assessment methods, effective exercises, and recommended footwear options to help you manage and alleviate plantar fasciitis.

Symptoms of Plantar Fasciitis

Plantar fasciitis is characterized by consistent symptoms that are easy to identify. Individuals suffering from this condition often face difficulties in walking, running, and engaging in their daily activities or hobbies.

Pinpoint Pain:

The most common symptom of plantar fasciitis is sharp, localized pain in the bottom of the foot, usually near the heel. This pain is often described as a stabbing or burning sensation, especially during activities that put stress on the plantar fascia, such as walking, running, or hiking.

Morning Pain:

Another characteristic of plantar fasciitis is experiencing significant pain during the first few steps in the morning. This discomfort arises due to the tightening and shortening of the plantar fascia overnight. As you start moving and the tissue warms up, the pain may gradually subside, only to resurface after prolonged periods of rest.

Pain after Prolonged Standing or Sitting:

Sharp, annoying pain in the bottom of the foot can occur after prolonged periods of standing or sitting. Prolonged standing can irritate the tissue along the bottom of the foot, leading to localized pain. Similarly, prolonged sitting results in tightening of the plantar fascia tissue, causing pain when you immediately stand and walk as the tissue is stretched from the shortened position.

Self-Testing for Plantar Fasciitis

While a professional diagnosis is recommended for an accurate assessment, you can perform a simple self-test known as the Windlass test to gauge the likelihood of having plantar fasciitis.

Windlass Test:

• • • • Sit on a chair with the affected leg crossed over the opposite leg.
      • Grasp the big toe of the affected foot with your hand and pull the toe up towards the shin. This movement of the big toe will stretch the plantar fascia tissue.
      • If you experience pain near the heel or along the arch of your foot during this movement, it suggests the presence of plantar fasciitis.

Monitoring Symptoms:

The consistent symptoms mentioned above (sharp, pin-point pain in the bottom of the foot, morning pain when walking, or pain with prolonged activities or sitting) are typical among people with plantar fasciitis.

Best Exercises for Plantar Fasciitis

To alleviate pain and promote healing, incorporating specific exercises into your routine can be highly beneficial. Here are a few exercises to consider:

1.  Calf Stretches:

Stand facing a wall, place your hands on the wall, and step one foot back while keeping it straight. Bend your front knee, lean forward, and feel the stretch in your calf and Achilles tendon. Hold for 30 seconds on each leg, repeating 3-4 times.

2.  Towel Stretch:

Sit on the edge of a chair with your legs extended in front of you. Loop a towel around the ball of your foot and gently pull it towards you while keeping your knee straight.

*Placing the towel around the toe will result in a greater stretch through the plantar fascia tissue which can be additionally helpful. Hold the stretch for 15-30 seconds, repeating 3-4 times on each foot.

3.  Plantar Fascia Massage:

Sit in a chair and place a tennis ball or a frozen water bottle on the floor. Roll the arch of your foot over the ball or bottle, applying moderate pressure. Perform this massage for 1-2 minutes on each foot, a few times a day.

4.  Single Leg Balance:

Stand barefoot on one leg. If needed, you can use a support surface and lightly touch it with your fingers for assistance. Try to maintain your balance on a single leg for a duration of 30-60 seconds.

During this exercise, visualize gripping the floor with your big toe as if you are pushing it down, while also maximizing the arch at the bottom of your foot. Repeat this exercise 3-5 times. Additionally, you can incorporate single leg balance into your daily activities such as brushing your teeth, cooking, or while at work.

5.  Eccentric Heel Raises:

Begin by raising yourself onto your tip-toes using both feet. Then, shift your bodyweight over to one foot and slowly lower your body down. This completes one repetition. Aim to repeat this exercise 8-12 times on each leg, and perform 3-4 sets in total.

6.  Single Leg Romanian Deadlift:

This exercise is more advanced but highly beneficial for various musculoskeletal conditions. To begin, stand on one leg with a slight bend in your knee.

Ensure that you maintain a good arch in your foot and press into the floor with your big toe, just like you did during the single leg balance exercise. Next, perform a hip hinge movement by reaching down towards the floor with your opposite hand until you feel a limited range of motion due to hamstring muscle tightness.

Slowly return to the starting position and repeat this movement 6-8 times for 3-4 sets. Once completed on one leg, repeat the exercise on the opposite leg.

Best Shoes for Plantar Fasciitis

Choosing appropriate footwear is crucial in managing plantar fasciitis.

Below are three recommended brands known for their supportive features that can help minimize flat feet or over-pronation:

Hokas:

Known for their maximum cushioning and shock absorption, Hoka shoes provide excellent support to the arch and heel, reducing stress on the plantar fascia.

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Brooks:

Brooks offers a wide range of running shoes designed with ample cushioning and stability. They prioritize comfort and support, making them suitable for individuals with plantar fasciitis.

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ASICS:

With a focus on stability and cushioning, ASICS shoes offer reliable arch support and shock absorption. They can help alleviate pressure on the plantar fascia during various activities.

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As a physical therapist, these are the top three brands that I recommend to individuals who experience pain in their feet.

Personally, I wear the Brooks but have also enjoyed running trails, sidewalks, and country roads in the Hokas.

Although these brands are more expensive, I think the investment in a good quality shoe is justified!

Minimalist Shoes for Plantar Fasciitis

Minimalist shoes can also be effective at improving the strength and endurance of foot muscles, reducing the risk of developing plantar fasciitis.

Some recommended minimalist shoes are:

Vivobarefoot Primus:

Vivobarefoot Primus is a minimalist shoe that provides a barefoot-like experience with its thin and flexible sole. It promotes foot strength, mobility, and natural biomechanics, helping improve overall foot function.

The thin sole enhances sensory feedback and allows for better ground connection, improving balance and proprioception. Transitioning to Primus should be done gradually to adapt to the new movement patterns.

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Xero Shoes Zelen:

Xero Shoes Zelen is a lightweight minimalist shoe that prioritizes natural foot motion. It features minimal cushioning and support, allowing for foot strength, mobility, and improved balance.

The thin and flexible sole provides a close-to-ground experience, offering enhanced sensory feedback and control over footwork.

Transitioning to Zelen should be approached gradually, and consultation with a healthcare professional is recommended, especially for individuals with specific foot conditions.

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Minimalist shoes provide, as the name implies, minimal support, requiring the muscles themselves to support the foot and ankle, resulting in a stronger and more stable foot and ankle.

These can take some getting used to, so it’s important to gradually increase the amount of time spent in these shoes. 

Conclusion

Pain in the bottom of your foot can be a result of plantar fasciitis, a condition that affects many individuals. Recognizing the symptoms, conducting a self-assessment like the Windlass test, incorporating specific exercises, and investing in supportive footwear can assist in managing the pain and promoting healing.

Remember to consult with a healthcare professional for a proper diagnosis and personalized treatment plan.

Don’t let plantar fasciitis hold you back from enjoying a pain-free, active lifestyle.

Disclosure: as an amazon affiliate, I earn commissions from qualifying purchases made through the links provided on this website and blog posts, which help support its maintenance and content creation.

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