Understanding Plantar Fasciitis and How Pilates Can Help

If you’ve ever experienced the agonizing pain in the bottom of your foot that signals plantar fasciitis, you know just how debilitating it can be. For many, plantar fasciitis remains a mystery until they are personally affected or see a loved one struggling with it. I’ve been struck down by it a few times, but I now know not only what caused my plantar fasciitis, but how to help heal from it and stop it from happening again. 

My Many Bouts of Plantar Fasciitis

I first encountered the pain in my twenties while teaching high-impact aerobics and spin classes. The constant jumping, being on my toes, and maintaining a pointed foot position while pedaling meant I wasn’t lengthening through my calves. This pulled on my Achilles tendon, which caused tightness through the soul of my foot and extreme pain through the heel area and arch of my foot. Every step became an ordeal.

At the time, my doctor recommended calf stretches and prescribed orthotics, which I had to wear all the time—even around the house. I had to get new shoes to accommodate them and work up to wearing them as prescribed. While these measures provided some relief, they didn’t address the root cause of the problem. 

About ten years later, I’d taken up running. Running is known for causing all sorts of body pain if you don’t cross-train properly (which I wasn’t doing), but I think a certain run pushed my body over the edge. I went for a run in slushy snow, and the next morning I could barely put my foot down to walk. Recognizing the pain, I went out and got new orthotics. I saw the doctor again, and yet again got more calf stretches. I thought that’s just how things were. 

Then, I Found Pilates

Back then, while I did traditional weight training, I didn’t do any functional movement. I didn’t even know what it was! But soon, I discovered Pilates and a whole new approach to movement. I started to become aware of how I moved my feet, and how some movements were really difficult at first. Initially, exercises like footwork on the reformer were uncomfortable because my feet and calves were incredibly tight. However, as I continued, I began to see the benefits. Pilates not only stretches and strengthens the muscles in your feet and legs but also helps you gain awareness of your whole body, including posture and mobility, which helps to both prevent and manage plantar fasciitis. 

Pilates offers specific exercises and apparatus that target foot strength and flexibility, such as the foot cracker, toe gizmo, balls, and various footwork exercises on the reformer. There is also a lot of flexing and pointing of the feet in the mat work. All of these exercises are going to help lengthen your calf muscles and give a nice stretch down the back line of your body to stretch out the tight muscles which could be the root of your pain. Improving posture and core strength through Pilates also helps to reduce the strain on your feet during activities like running.

Speaking of Running…

Four years ago, I experienced my worst flare-up of plantar fasciitis, coinciding with a period when I had stopped practising Pilates regularly. It was during Covid, and I went from a regular schedule of exercising and doing Pilates to… not a lot. I ended up just doing a lot of running; it got me moving and outside, but I didn’t include any other mobility or functional strength training. I knew better! But, as you know, it was a stressful time and we all managed the best we could. 

I was the least strong, mobile, and flexible than I’d ever been, and I developed plantar fasciitis in both feet and developed a heel spur.  The pain was unbearable, and it was a tough reminder of how crucial it is to maintain a balanced exercise routine. Once I turned back to movement, my body started to heal. Pilates was a big part of the picture, but I also saw a physiotherapist to help me along the way. 

Managing Your Plantar Fasciitis with Pilates

If you’re dealing with plantar fasciitis, Pilates can be an invaluable tool in your recovery, too. While I’m not suggesting that you abandon other treatments like short-term orthotics, massage, or physiotherapy, incorporating Pilates into your routine can provide long-term relief and prevent future flare-ups. In fact, even if you’re not currently experiencing pain, Pilates can help you maintain foot health and avoid plantar fasciitis down the road.

Learn More With B.Pilates & Fitness

If you’re interested in learning more about healing or preventing plantar fasciitis, b.Pilates & Fitness is sharing a series of tutorials and tips on social media all month long. I’ll be sharing tips from the classical method of Pilates, while Maddie, who is a physiotherapist and clinical Pilates instructor, will share information from her training and experience. Kayla is also going to take part. 

Together, we’re exploring different methods to help you manage, prevent, and recover from plantar fasciitis using the principles of Pilates. Whether you’re an athlete, a dancer, or simply someone who wants to move better in daily life, these resources will offer valuable insights into how Pilates can support your foot health and overall well-being.

Join us on Instagram (our favourite place) and Facebook where we’ll be continuing with a new topic each month, to help you keep moving and doing the things you love.