Still Waking Up with Heel Pain? Here’s What You’re Missing
Your first step out of bed… hurts!
It’s the stiffness, burning, and stabbing discomfort on the plantar side of your foot that disrupts your attempt at starting your day off great. You’re not alone in this. Plantar heel pain, also known as fasciitis, is a common condition that many people experience. You’ve already visited your doctor, who may have diagnosed you with it. Typically, the condition involves micro-tears in the plantar fascia at the heel, causing repetitive collagen degradation, inflammation, and thickening of the fascia 1.
Like most people, you then attempt to treat your symptoms by applying ice to slow nerve signals and reduce inflammation, stretching analgesics, or perhaps using insoles. Your strategies aren’t wrong, but the persistent nature of plantar heel pain can be as frustrating as a smoke alarm with dying batteries. Just when you think it’s gone, it chirps again, reminding you of the need for a more effective solution.
So, what do you do after you’ve tried everything?
Look elsewhere…
Understanding plantar heel pain can be quite a challenge, as it often signifies more than just a localized foot issue. The reality is that our bodies are interconnected in complex ways, and this includes the fascial chains that link various muscles, bones, tendons, and organs. These chains are essential for transmitting tension and force efficiently throughout our bodies.
When we talk about the myofascial chain, we refer to a network of neighboring muscles connected by a continuous web of fascia. This system plays a crucial role in our movement and overall function. However, when it experiences dysfunction due to stiffness, trigger points, or limited joint range our movement patterns can change, which puts extra stress on different parts of our bodies.
If you’re dealing with plantar heel pain, it’s important to recognize that the source of your discomfort may not be confined to your feet. In fact, the plantar fascia, Achilles tendon, calves, hamstrings, lower back, spine, and even the scalp are all part of the same interconnected system known as the superficial back line. This chain stretches from the soles of your feet all the way up to your eyebrows, which might sound surprising!
In research, it’s been found that every participant suffering from plantar fasciitis also showed significant tightness in muscles that are situated much higher up, such as the hamstrings and the calf muscles 2. This highlights an important point: if your hamstrings are tight, or if your gait has changed, it could lead to excessive stress on your calf muscles, causing the pain in your heels. So, while it may feel like the issue is purely isolated to your feet, it’s possible that the root cause is located elsewhere in your body. Your plantar heel pain is essentially a signal, indicating that there might be an underlying dysfunction that needs attention.
It’s also worth noting that pain can manifest differently for each person, which can add to the frustration of finding relief. If you’re feeling overwhelmed, remember you’re not alone in this journey. There are ways to address these challenges and work towards a solution that helps restore your body’s balance.
Again, the body is complex!
- Weak glutes? Your calves and feet take on an extra load.
- SI Joint dysfunction? That imbalance can drag down into your heel.
- Limited hip rotation? Your gait shifts, and every step puts awkward stress through the foot.
We are taught to think of muscles in isolation: glutes do this, calves do that, but the body doesn’t move that way. Movement is messy, fluid, and deeply connected. And altered biomechanics isn’t the only answer to your dysfunction (cue the bureaucracy).
Incorporating a fascial chain approach into my clients’ sessions completely changed the game. People who had struggled to stand for more than ten minutes without sharp heel pain told me they were finally waking up without it.
So, if your plantar pain just won’t quit, here’s what I recommend:
- Foam rolling for calves, hamstrings, and glutes
- Mobility work for your hips and spine
- Functional strength training (especially for glutes)
- Periodic bodywork or a movement specialist
And, yes, I still treat the plantar heel pain directly: ice rolling, supportive shoes (temporarily), and stretching.
But the lasting relief?
That came from treating the body as whole system and not an individual part.
A Gentle Reminder for Those Healing
Through More Than Just Foot Pain
If you’re navigating plantar heel pain and chronic illness, autoimmune flares, or post-cancer recovery, let’s make one thing clear: this is not about “pushing through.”
Your body has carried you through a lot. It deserves respect, patience, and care that’s as nuanced as your journey.
Start small. Honor your energy. Calm your nervous system.
Before I Go
To summarize, if plantar heel pain keeps giving you trouble, instead of using ice or relying on insoles, ask:
- How’s my posture today?
- Have I been sitting for too long?
- Are my hamstrings wound tight?
Tiny awareness shifts can create massive change.
Until next time!
Sources:
- Akter S, Hossain MS, Hossain KMA, Uddin Z, Hossain MA, Alom F, Kabir MF, Walton LM, Raigangar V. Comparison of Structural Diagnosis and Management (SDM) approach and MyoFascial Release (MFR) for improving plantar heel pain, ankle range of motion and disability: A randomized clinical trial. J Man Manip Ther. 2024 Aug;32(4):368-377. doi: 10.1080/10669817.2023.2214020. Epub 2023 May 24. PMID: 37222021; PMCID: PMC11257009.
- Wilke, Jan; Vleeming, Andry; Wearing, Scott. Overuse Injury: The Result of Pathologically Altered Myofascial Force Transmission?. Exercise and Sport Sciences Reviews 47(4):p 230-236, October 2019. | DOI: 10.1249/JES.0000000000000205