You step out of bed and that sharp pain hits the bottom of your heel — again. By mid-morning, it eases up, but tomorrow it’s back. That’s the classic story of plantar fasciitis, one of the most common foot conditions we treat at RX Rehab & Performance in Pacific Beach.
The good news? With the right strategy, this pain can be fixed — and stay gone. It’s not about buying new shoes or doing random stretches; it’s about teaching your foot how to handle load again, one step at a time.
1. What Is Plantar Fasciitis?
The plantar fascia is a thick band of tissue that runs from your heel to your toes. It helps support the arch and absorb force when you walk, run, or jump.
When this tissue becomes overloaded, it gets irritated near the heel, causing that familiar morning pain or stiffness after rest.
It’s not usually from “inflammation” or a “heel spur.” It’s the result of a tissue that’s been working too hard without enough recovery or strength support.
2. Why It Happens
Most cases of plantar fasciitis develop gradually, not from a single event.
Common causes include:
- Sudden increase in walking, running, or standing hours
- Weakness in the foot and calf muscles
- Limited ankle mobility
- Unsupportive footwear or overly soft shoes
- Tight calves or Achilles tension pulling on the heel
We see this often in runners, teachers, and active professionals around Pacific Beach and La Jolla who are constantly on their feet but don’t have a routine for foot strength.
3. The Morning Pain Explained
When you sleep or sit for long periods, your foot rests in a relaxed position. The plantar fascia shortens slightly, and when you take your first steps in the morning, it stretches suddenly — that’s what causes the sharp heel pain.
It’s not a sign of serious damage; it’s your body’s way of saying, “I’m not ready for load yet.” With the right warm-up and strength plan, that pain usually fades quickly.
4. What Helps (and What Doesn’t)
Here’s how to start fixing the problem — and what to stop doing that’s making it worse.
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What Helps:
- Morning Foot Prep: Before you stand up, gently move your ankle up and down or roll a ball under your arch for 30 seconds.
- Calf Strength Work: Strong calves reduce heel stress. Start with slow, controlled calf raises.
- Foot Intrinsic Exercises: Pick up a towel with your toes or do short-foot drills (raising your arch slightly while keeping toes flat).
- Supportive Footwear: Use shoes with firm soles or orthotics short-term while you rebuild strength.
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What to Avoid:
- Barefoot walking on hard floors early in recovery.
- Aggressive toe or calf stretching first thing in the morning.
- Resting completely for weeks. (The tissue weakens and pain returns quickly.)
5. The Strength Progression That Works
The key to long-term plantar fascia health is progressive loading — slowly teaching the tissue to handle more stress again.
Start with bodyweight calf raises on flat ground. Once pain decreases, move to single-leg raises and eventually to small hops or skipping drills.
This controlled progression helps the fascia remodel and grow stronger rather than staying sensitive.
Pro Tip: Most people feel 50–70% better after just a few weeks of consistent loading — not stretching — as long as it’s gradual.
6. How We Treat Plantar Fasciitis at RX Rehab & Performance
Our approach blends hands-on therapy with a personalized exercise plan so the pain improves fast and stays gone:
- Soft tissue work to calm irritation around the heel and calf.
- Joint mobilization for stiff ankles or big toes.
- Progressive loading plan for the plantar fascia and calves.
- Education on footwear, recovery, and daily activity.
We’ve helped countless runners and active adults from Pacific Beach, Bird Rock, and Clairemont return to pain-free training using this strategy.
7. Long-Term Prevention Tips
- Keep your foot and calf strength work in your weekly routine.
- Change running shoes every 300–500 miles.
- Add short foot and balance drills into your warm-ups.
- Avoid rapid increases in running or walking distance.
A strong, mobile foot is your best protection against heel pain coming back.
FAQ
Q1: Why does my heel hurt most in the morning?
The plantar fascia tightens overnight, and first steps stretch it suddenly — gentle movement before standing helps.
Q2: Should I stop walking or running?
No. Reduce mileage temporarily, but keep moving to maintain tissue health.
Q3: Do shoe inserts or orthotics help?
They can reduce pain short-term while you rebuild strength, but they’re not a long-term fix.
Q4: How long does plantar fasciitis take to heal?
Most cases improve in 6–12 weeks with consistent exercise and progressive loading.
Q5: What’s the best exercise for plantar fasciitis?
Slow calf raises, foot-strength drills, and controlled loading are most effective.
Conclusion
Plantar fasciitis can be stubborn, but it’s not permanent.
With consistent loading, smart progressions, and the right support, your foot can adapt and feel strong again.
At RX Rehab & Performance, we help patients across Pacific Beach and La Jolla find lasting relief by fixing how the foot and leg share load — so you can get back to moving pain-free every morning.
