What is Plantar Fasciitis and how to Cure it?

Are you suffering from-muscular pain in the sole and heel of the foot when getting up from bed or a chair? It may be Plantar Fasciitis, so I will explain what this type of injury is about.

Plantar fasciitis is an annoying, debilitating, and persistent injury that anyone can suffer and is particularly common among runners.

While some remedies may provide relief, improving the running technique is the best defense.

Practicing proper running form will put you on the path to injury prevention and recovery. But before this, let’s see below what plantar fasciitis is about how to treat it and prevent it.


Plantar fasciitis is an inflammation-of the plantar fascia caused by any movement of the legs that creates a pull on the plantar tendon.

Walking up or down hills, stair climbing, toe walking, or running (including wearing high heels).

Plantar fasciitis can also be caused by the heel, which takes significant steps.

If you take very long strides forward with each step, you will likely hit the ground with your heels.

Doing it this way can create an excessive force on your heels of up to six times your body weight with each step.


The plantar tendon runs-along the bottom of the foot, spanning the area from the ball of the toes to the front of the heel.

The two ends of the tendon are joined at the base of the toes and in front of the heel bone by fascia, a strong fibrous membrane.

The plantar tendon keeps the arch flattened when the foot is weight-bearing, thus providing cushioning and shock absorption when you’re walking, running, or standing.

This tendon also allows them to point their toes.


Shortened gastrocnemius and an inflexible Achilles tendon can also pull on the plantar tendon and weaken the fascia’s attachment to the bone.

If the plantaris tendon is stretched beyond what the fascia can support, micro-tears are generated, and it begins to separate from the bones, causing inflammation.

When the plantar tendon constantly overstretches itself, the body adds calcium at the junction between the tendon and the heel bone.

Over time, enough calcium is added to build bone mass in that spot, creating a heel spur that can be even more painful than plantar fasciitis.


  • I am wearing wooden or worn shoes.
  • Very low or high arches.
  • She is being overweight.
  • I was spending long hours on your feet.
  • Tight calf muscles or short/stiff ankle muscles.
  • I was walking barefoot on soft sand for long distances.


Plantar fasciitis varies from person to person; however, it usually follows an inevitable progression. When it first appears, it may feel like you lump the heel of your sock.

It doesn’t amount to pain, just an uncomfortable feeling of having something “thick” just under the heel.

In the early stages, the heel may be tender when you stand up from a sitting position or get out of bed in the morning, but the discomfort subsides once you’re up and taking a few steps.

As the injury progresses, the pain persists and begins to feel like needles poking into the bottom of the heel with each step. And in the very advanced stages, it hurts all day, not just when you’re on your feet.

For this reason, it is essential to prevent its appearance or treat the issue with a medical specialist as soon as you feel the first discomfort.


As with most injuries, there is no instant cure. When you feel the first symptoms of plantar fasciitis, you must immediately decide to be more persistent than the injury.

The best way to get rid of plantar fasciitis is to make sure you don’t get it by avoiding its triggers.

Tension anywhere in the legs or buttocks pulls on the plantar tendon when it moves.

Then focus on landing the foot with the middle part. For example, when running or walking, support your foot with the balls of your feet instead of your heel. This keeps the plantaris tendon relaxed and reduces the impact of the heels.

Don’t stretch your legs too far forward when walking or running.

Let gravity carry you, letting your body follow the movement. Throughout the run, lean slightly at the ankles, keep your stride short, and hit the ground with your feet directly below your center of gravity.


Stand facing a wall at arm’s length.

Keeping your legs and ankles completely relaxed, leaning against the wall, place your hands directly on the wall in front of your shoulders, push towards the wall and lower your waist slightly.

Hold this stretch-for 30 seconds and repeat at least three times.

Stand on a step with your back to the street. Stretch the affected midfoot at the edge with the heel extended beyond the step line.

Keep your good foot on the ground to gain stability. Slowly lower your heel-enough to give your Achilles-tendon and calf a good stretch.

Hold this exercise-for 20 to 30 seconds and repeat it three times.

If you’re sitting for an extended period, dorsiflexing the affected foot (pulling your toes toward your knee) can often help combat the injury as well.

This will stretch your calf and Achilles tendon and relieve stress on your foot.


  1. 1 When you go for a walk or run, do it on flat surfaces.
  2. 2 Avoid running on hills, paths, and uneven surfaces.
  3. 3 Contrary to what I usually recommend, avoid stairs. Enjoy the elevator in this case.
  4. 4. Go to a masseur for a good foot massage. The deeper, the better. I assure you that you will improve a lot.
  5. 5. Soak the heel in a bowl of ice water (five to 10 minutes) twice a day until the pain subsides. It’s unbearable, but it’s worth it.
  6. 6 While sitting, picking up marbles with your toes often helps.
  7. 7 Orthotics help reduce pain in the lower part of the heel, but it is not necessarily a long-term solution; remember that you must consider treating the root cause of plantar fasciitis.