Is it really Plantar Fasciitis? Many people in San Diego wake up with sharp heel pain and wonder if it’s just a cramp or something more. Plantar fasciitis is one of the most common causes of heel pain, involving inflammation of the thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes. If you are noticing pain in your arch or heel, especially during those first few steps in the morning, you may be suffering from this condition.

What does Plantar Fasciitis feel like?

• Stabbing pain in the bottom of your foot near the heel
• Pain that is worst with the first few steps after awakening
• Pain that can also be triggered by long periods of standing or when you stand up after sitting
• Pain that usually decreases after a few minutes of walking, but returns after spending long periods on your feet

Why do we get Plantar Fasciitis? The plantar fascia acts like a shock-absorbing bowstring, supporting the arch in your foot. If tension and stress on that bowstring become too great, small tears can arise in the fascia. Repetitive stretching and tearing can cause the fascia to become irritated or inflamed. Common causes include wearing shoes with inadequate support (common in our San Diego beach lifestyle!), running on hard surfaces, or having tight calf muscles that limit ankle flexibility.

How does massage help recover from Plantar Fasciitis? Massage therapy is highly effective for Plantar Fasciitis because we treat the chain of muscles causing the tension, not just the foot itself. At A New Body Massage in Pacific Beach, we focus on releasing the deep adhesions in the Gastrocnemius and Soleus (calf muscles). When these muscles are tight, they pull on the Achilles tendon, which in turn pulls on the plantar fascia. By lengthening the calves and using deep friction massage on the foot itself to break up scar tissue, we relieve the tension on the “bowstring,” allowing the inflammation to subside naturally.

How to prevent / recover from Plantar Fasciitis?

• Stretch your calves and feet daily, especially before getting out of bed
• Wear shoes with good arch support (avoid flat flip-flops for long walks)
• Roll a frozen water bottle under your foot for 15-20 minutes to reduce inflammation
• Get regular massage to keep calf muscles loose and pliable