Common Symptoms

• Sharp heel pain when you first wake up.
• Aches in your foot after standing for long periods.
• Tenderness in the arch or heel when pressed.

Who Gets Plantar Fasciitis?

This condition can affect anyone, but it’s more common if you:

• Have flat feet or high arches, which change how weight is distributed.
• Suddenly increase activity levels (like running more or standing longer).
• Have tight calves or stiff ankles, putting more strain on your feet.
• Wear overly cushioned or supportive shoes that prevent your foot from working naturally.

"The best support for your feet is the strength they build themselves." – Dr. Emily Splichal, Podiatrist & Human Movement Specialist

What Does the Plantar Fascia Do?

Your plantar fascia is a super-strong band of connective tissue that runs from your heel to your toes. It has three main jobs:

• Supporting your arch so your foot doesn’t collapse under pressure.
• Absorbing shock when you walk, run, or jump.
• Helping your foot push off the ground, making movement more efficient.

"Your feet are meant to feel the ground—cushioning them too much is like wearing mittens on your hands all day." – Dr. Irene Davis, Biomechanics Researcher

How Does It Work?

When you walk, your foot naturally stretches and tightens to create movement. This is called the windlass mechanism—a built-in spring system that helps propel you forward.

"The foot is a masterpiece of engineering and work of art. Let it move as it was designed to." – Leonardo da Vinci

If this system is restricted (by stiff shoes, weak foot muscles, or tight calves), your plantar fascia gets overloaded, leading to pain and inflammation.

Why Shoes Can Make Plantar Fasciitis Worse

"Barefoot training is not just about taking off your shoes—it’s about reconnecting with natural movement patterns." – Dr. Mark Cucuzzella, Running Specialist

How Supportive Shoes Can Weaken Your Feet

• Shoes with too much cushioning prevent your foot muscles from working properly.
• Over time, this weakens your arch, making you more reliant on artificial support.
• Your feet lose their natural shock absorption, increasing stress on the plantar fascia.

Lack of Sensory Feedback

• Thick soles and rigid shoes block important signals from the ground, affecting balance and movement.
• This leads to compensations that put extra strain on the foot and lower leg.

• Shoes that limit toe movement and stiffen your arch can disrupt natural foot function.
• The plantar fascia works best when it can move freely and dynamically.

"Weak feet lead to weak movement. Strength starts from the ground up, literally." – Katy Bowman, Movement Biomechanist

Understanding Fascia – More Than Just Your Feet

What is Fascia?

Fascia is a continuous web of connective tissue that wraps around your muscles, bones, and organs. It’s like a bodysuit that holds everything together.

Since everything is connected, tightness in one area can cause pain elsewhere—which is why foot problems can lead to knee, hip, or back pain!

Final Thoughts

Your plantar fascia is an incredible part of your body’s movement system, but it needs to be used correctly to stay healthy.

• Let your feet move naturally—avoid shoes that over-support or weaken them.
• Keep your muscles strong and mobile to prevent excess strain.
• Pay attention to how your whole body moves, not just your feet!

By taking care of your fascia, you’ll not only reduce foot pain but also improve overall movement, balance, and performance.