Better U: PLAN-tar fash-ee-EYE-tis (Ouch)

By: Steven Chinjen, Better U

Ever hop out of bed and feel like you're stepping on LEGOs—even though the floor is totally clear? That sharp pain in your heel might not be a fluke... it could be plantar fasciitis (aka the foot gremlin nobody invited).

But don’t panic—we’ve got your back and your feet. Let’s break it down, the Better U way

What Is Plantar Fasciitis, Anyway?

PLAN-tar fash-ee-EYE-tis. Fancy name, super annoying pain.

It’s when the plantar fascia—a thick band of tissue that supports your arch—gets overworked, irritated, and inflamed. Think of it like a rubber band that’s been stretched one too many times.

When will that happen? Your heel becomes enemy #1.

Why Is This Happening to Me?

If your feet could talk, they’d probably say: “We’ve had enough.” 

Here are some common culprits behind plantar fasciitis:

 Too much standing or walking (we see you, hard-working heroes!)

 Sudden workout increases (went from couch to 5K overnight?) 

Flat feet or high arches 

Worn-out shoes with no arch support 

Tight calves, weak foot muscles, poor flexibility 

Extra weight = extra stress on your feet

Bottom line: Your feet are working overtime, and they’re letting you know it.

Stretch It Out!

Good news: You don’t need to suffer in silence—or in ugly orthopedic shoes (unless that’s your vibe). Try these simple stretches to give your feet the TLC they’ve been begging for:

Wall Calf Stretch Hold for 30 seconds per side – 3 rounds Push that wall like you're trying to knock it down. One foot forward, one back, heel down. Feel that sweet stretch in your calf? That’s the spot.

Bent-Knee Calf Stretch Same as above, just bend the back knee It hits the lower calf and Achilles. AKA the forgotten heroes.

Plantar Fascia Stretch Hold for 30 seconds, 3 times per foot Cross one foot over the opposite knee and pull your toes back. Feel that pull on the bottom of your foot? Magic.

Towel Stretch Hold for 30 seconds, 3 times per leg Grab a towel or band, wrap it around the ball of your foot, and gently pull. Instant relief.

 Foot Roll Massage Roll for 1–2 minutes per foot Use a lacrosse ball, water bottle, or foam roller. Roll from heel to toe. Bonus points if you do it while watching Netflix.

Plantar fasciitis might be common, but that doesn’t mean you have to just deal with it. At Better U Family Chiropractic. Whether you're a teacher, cop, firefighter, gym rat, or just someone who likes long walks to the fridge—U deserve to feel GOOD.

Come see us for a personalized plan that puts the pep back in your step.