Plantar fasciitis is one of the most common causes of foot pain, affecting people of all ages and activity levels. This condition occurs when the plantar fascia—a thick band of tissue that connects your heel to your toes—becomes inflamed or irritated. The pain can be persistent and debilitating, but understanding the symptoms and treatment options can help you find relief.
Disclaimer: The content on this site and my posts are for educational and informational purposes only and not meant as medical advice. It is not intended as medical advice or to replace a relationship with a qualified healthcare professional. There is absolutely no assurance that any statement contained or cited in an article touching on medical matters is true, correct, precise, or up-to-date. Please consult a clinician that is familiar with your care, if you have specific questions for your own care.
Symptoms of Plantar Fasciitis
Plantar fasciitis pain can manifest in various locations of the foot and even extend to other areas of the lower body. Some of the most common symptoms include:
Plantar fasciitis heel pain – A sharp or stabbing pain at the bottom of the heel, especially in the morning or after prolonged rest.
Plantar fasciitis arch pain – Discomfort in the arch of the foot, often worsening with activity.
Plantar fasciitis ankle pain – Pain extending into the ankle due to compensatory movement patterns.
Plantar fasciitis and calf pain – Tightness and discomfort in the calf muscles, often linked to restricted movement in the plantar fascia.
Plantar fasciitis and knee pain – Misalignment caused by foot pain can lead to knee issues over time.
Plantar fasciitis in both feet – Pain affecting both feet simultaneously, often seen in individuals with flat feet or high-impact lifestyles.
Plantar fasciitis middle of foot pain – Ache or tenderness in the center of the sole.
Plantar fasciitis front of foot pain – Discomfort that extends toward the ball of the foot.
Plantar fasciitis under big toe and under toes – Soreness in the forefoot area, making walking or running difficult.
Plantar fasciitis on the side of foot, outside of foot, and on top of foot – Less common pain patterns that indicate the fascia’s widespread impact on foot mechanics.
Common Causes of Plantar Fasciitis
Understanding the cause of your plantar fasciitis is crucial for effective treatment. Here are some of culprits:
Injury: Trauma, such as a trip or landing on your foot wrong, can result in ligament sprains, muscle strains, and muscle imbalance.
Tight Calves: are the most common cause for plantar fasciitis, but not always the case
Muscle Imbalance and Dysfunction: This is a widely known cause, because if one muscle is not doing it's job, your body has to compensate in order to survive. However, a Neurokinetic Therapy (NKT) practitioner will be able to assess things like your jaw, eyes, ligaments, diaphragm, pelvic floor, etc.
Treatment Options for Plantar Fasciitis Pain Relief
While plantar fasciitis can be stubborn, several treatment approaches can help alleviate pain and restore function.
1. Manual Therapy and Stretching
Gentle massage and myofascial release techniques can reduce tension in the plantar fascia, calves, and surrounding muscles.
Calf and Achilles stretches can ease tightness that contributes to foot pain.
Toe stretches and foot mobility exercises improve flexibility and circulation.
2. Strengthening and Proprioception Work
Strengthening the intrinsic foot muscles helps provide better arch support.
Proprioception exercises, such as balancing on one foot, can improve foot control and stability.
Engaging in eccentric loading exercises for the calves and plantar fascia promotes tissue healing.
Muscle Activations are the premise of Neurokinetic Therapy (NKT) treatment. See an NKT specialist in your area to assess which muscles need to be activated. If a muscle is not working at it's best, other muscles MUST compensate. However, as miraculous as the brain is, it doesn't know that it is causing undue pain.
3. Proper Footwear and Support
Plantar fasciitis heel support through well-cushioned shoes or orthotic insoles can alleviate strain.
Night splints keep the foot in a stretched position to reduce morning pain.
Taping techniques can provide temporary relief by supporting the plantar fascia.
4. Hands-On Release and Structural Realignment
Manual therapy techniques, such as neurokinetic therapy (NKT) and soft tissue mobilization, can address compensatory movement patterns.
Adjusting hip and knee mechanics can reduce excessive strain on the foot.
5. Alternative and Adjunct Therapies
Dry needling can target muscle trigger points contributing to plantar fasciitis pain.
Cupping therapy improves circulation and reduces tension in the fascia.
Cold massage therapy reduces inflammation and promotes healing. Thermipaq has a a great cold pack that stays cold or purchase a cold massager to roll over the symptomatic area. You can also use a frozen plastic water bottle to roll your foot over
Heat Therapy: Applying heat to your calves is one of the simplest and most effective ways to ease muscle tension and stiffness. Heat increases blood flow, relaxes muscles, and reduces pain signals. Apply a moist heating pad for 15–20 minutes. Avoid excessive heat to prevent burns. NOTE that moist heating pads are the most effective. My favorite brands are Thermophore and Thermipaq
Please Note: Some links on my site are affiliate links, which means that I collect a small portion of your sale, at no extra cost to you. This helps with the cost of running a website, providing services, etc.
Topical Magnesium: our muscles use magnesium to contract and relax so using it topically can decrease muscle tightness (without upsetting your stomach). My favorite is Trace Minerals products, their Magnesium Lotion has been out of stock recently, as I think they're switching to this spray. You can get 20% off with my Fullscript link, you just need to sign-up for an account but can continue to use this indefinitely
CBD can work on both nervous system level and physical level of pain, making it super effective.
Arnica is anti-inflammatory and a fantastic use for pain, strains, sprains, bruising , carpel tunnel and swelling. You can use my Fullscripts link here as well for a discount on arnica
St. John's Wort can be used for nerve pain
Vagus Nerve Stimulation: Chronic pain often involves an overactive nervous system that is constantly living in fight-or-flight. Calming the nervous system can reduce pain intensity and promote healing. Society today is terrible to our nervous systems and the vagus nerve. It was not programmed to handle the frequency and intensity of the stressors of today’s world. Improving vagus nerve dysfunction teaches your system to be flexible when faced with a stressor or “trigger” and how to accurately “read” them and respond appropriately. I have many free resources for vagus nerve activation on my site at www.releaseology.com/vagus plus book with me with my services below. I ALWAYS recommend the NKT Vagus Nerve Combo to assess where the pain is coming from and then relieve you, but if you want full vagus nerve time, book the Vagus Nerve Harmony Massage. If you don't live locally, I also offer vagus nerve services virtually.
Plantar Fasciitis Relief in Tempe by Releaseology - The Releaseology Difference
At Releaseology, I take a root-cause approach to pain relief. Instead of only treating the foot, I assess the entire kinetic chain—ankles, knees, hips, and even the nervous system—to ensure lasting improvement. Whether you’re experiencing plantar fasciitis pain in both feet, the heel, arch, or even extending into your calf and knee, my hands-on techniques and customized treatment plans provide real relief.
If you’re tired of dealing with foot pain and want a personalized, hands-on approach, book a session with me today. Let’s get you back on your feet—pain-free and stronger than ever!
Any of these services will include an assessment and evaluation into your plantar fasciitis or book a consultation below
Disclaimer: The content on this site and my posts are for educational and informational purposes only and not meant as medical advice. It is not intended as medical advice or to replace a relationship with a qualified healthcare professional. There is absolutely no assurance that any statement contained or cited in an article touching on medical matters is true, correct, precise, or up-to-date. Please consult a clinician that is familiar with your care, if you have specific questions for your own care.
Medical Disclaimer
The content on this site and my posts are for educational and informational purposes only and not meant as medical advice. It is not intended as medical advice or to replace a relationship with a qualified healthcare professional. There is absolutely no assurance that any statement contained or cited in an article touching on medical matters is true, correct, precise, or up-to-date. Please consult a clinician that is familiar with your care, if you have specific questions for your own care.
Essential Oils for Calf and Foot Pain Relief
More from Releaseology
Don't forget to check out other resources on my site! You can book a session with me here, find a list of conditions I treat here, find more about me here, learn how to regulate your own vagus nerve and nervous system here and read more on my blog here. Lastly, follow me on my social channels: Facebook, Instagram, YouTube and TikTok!
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