Today we are talking Plantar Fasciitis
What is Plantar Fasciitis?
Plantar fasciitis is a common foot condition that causes pain and inflammation in the plantar fascia, a thick band of tissue that runs along the bottom of the foot, connecting the heel to the toes. It is often caused by overuse, poor footwear, tight calf muscles, or improper foot mechanics. The pain is typically worse in the morning or after periods of inactivity.
Why Do You Suddenly Get Plantar Fasciitis?
Plantar fasciitis can appear suddenly, often without an obvious cause, but it usually develops due to a combination of overuse, strain, or biomechanical issues. Here are some of the common reasons:
Weight & Impact-Related Factors
- Sudden weight gain (pregnancy, lifestyle changes, etc.)
- Excessive jumping or running on hard surfaces
- High-impact sports like running, dance, or HIIT without proper recovery
- Biomechanical & Posture Issues
- Flat feet or high arches causing foot misalignment
- Overpronation (rolling the foot inward) when walking
- Weak glutes and hips affecting foot mechanics
How Long Does Plantar Fasciitis Last?
The duration of plantar fasciitis varies based on severity, treatment, and daily habits.
Acute Cases: Can resolve in a few weeks to 3 months with proper care
Chronic Cases: Can persist for 6-12 months or longer if untreated or aggravated
Fitness Pilates: Exercises & Modifications for Plantar Fasciitis
DO: Focus on Mobility, Strength, & Stretching
Fitness Pilates can be beneficial for reducing pain and improving foot function when done correctly.
Here are some safe and effective exercises:
- Foot & Ankle Mobility
- Seated or Standing Foot Circles – Helps with mobility
- Toe Scrunches/Towel Grabs – Strengthens the foot muscles
- Rolling a Ball Under the Foot – Use a small massage or tennis ball to release tension
- Calf & Achilles Stretches
- Downward Dog (Modified) – Stretch the plantar fascia & calves gently
- Seated or Standing Calf Stretch – Use a wall or resistance band
- Heel Drops on a Step – Helps lengthen the Achilles and plantar fascia
- Strengthening the Lower Leg & Foot
- Seated or Standing Toe Taps – Engages foot and arch muscles
- Single-Leg Balance Work (with support if needed) – Improves foot stability
- Resistance Band Foot Flexion & Extension – Strengthens the foot and ankle
- Gentle Core & Hip Strengthening
- Glute Bridges – Strengthens the glutes to support foot alignment
- Clamshells & Side-Lying Leg Lifts – Helps with hip stability, reducing strain on the feet
- Pilates Footwork on the Mat – Using resistance bands instead of reformer
AVOID: High Impact & Excessive Load on the Feet
Some Pilates exercises can aggravate plantar fasciitis if too much pressure is placed on the feet. Be mindful of:
- Jumping or Plyometric Movements – These add excessive stress to the plantar fascia
- Full Plank & Toe-Dominant Movements – Opt for forearm planks or knee-supported planks
- Standing Work Without Proper Support – Modify balance exercises if pain is present
- Excessive Dorsiflexion (Toe Stretching) Too Soon – Can overstretch the plantar fascia
Additional Tips for Managing Plantar Fasciitis in Fitness Pilates:
- Modify Standing Work – Use a soft surface or towel for cushioning if standing for long periods
- Wear Supportive Footwear – If barefoot Pilates worsens symptoms, consider wearing grip socks or arch-support insoles
- Use Props for Support – Blocks, small balls, or foam rollers can assist in certain movements
- Gradual Progression – Avoid aggressive stretching or prolonged weight-bearing exercises
