Plantar Fasciitis & Pilates

What is Plantar Fasciitis?

Plantar fasciitis is a common cause of foot pain, affecting the thick band of tissue (the plantar fascia) that runs along the bottom of the foot, connecting the heel to the toes. It often develops due to overuse, poor footwear, tight calf muscles, or foot alignment issues. Pain is usually worse in the morning or after periods of inactivity.

Why Do You Suddenly Get Plantar Fasciitis?

Plantar fasciitis can appear suddenly or develop over time due to strain on the foot. Here are some of the key reasons:

Sudden Increase in Activity

• A big jump in walking, running, or standing time

• Starting a new workout routine with high-impact movements

• A change in job requiring long hours on your feet

Footwear Issues

• Wearing thin-soled or unsupportive shoes

• Switching from high heels to flats too quickly

• Increased barefoot walking on hard surfaces

Tight or Weak Muscles

• Tight calf muscles or Achilles tendons pulling on the plantar fascia

• Weak foot or ankle muscles causing instability

• Reduced flexibility in the arches of the foot

Weight & Impact-Related Factors

• Sudden weight gain (e.g., pregnancy, lifestyle changes)

• High-impact sports like running, dance, or HIIT without enough recovery time

• Repetitive jumping or running on hard surfaces

Biomechanical & Posture Issues

• Flat feet or high arches affecting foot alignment

• Overpronation (rolling the foot inward) when walking

• Weak glutes and hips leading to poor foot mechanics

How Long Does Plantar Fasciitis Last?

Recovery time depends on treatment, daily habits, and severity:

• Mild cases – Can improve within a few weeks to 3 months

• Chronic cases – May last 6–12 months or longer if left untreated

Pilates for Plantar Fasciitis: What to Do & What to Avoid

Pilates can be a great tool for improving mobility, strengthening the foot, and reducing pain – but modifications are key.

Pilates DOs (What Helps)

Pilates exercises should focus on mobility, stretching, and strengthening:

Foot & Ankle Mobility

✔ Seated or Standing Foot Circles – Encourages mobility in the foot and ankle

✔ Toe Scrunches/Towel Grabs – Strengthens foot muscles and improves control

✔ Rolling a Ball Under the Foot – Releases tension in the plantar fascia

Calf & Achilles Stretches

✔ Modified Downward Dog – Stretches the plantar fascia and calves

✔ Seated or Standing Calf Stretch – Use a wall or resistance band for support

✔ Heel Drops on a Step – Gently lengthens the Achilles tendon and plantar fascia

Strengthening the Lower Leg & Foot

✔ Seated or Standing Toe Taps – Engages the foot and arch muscles

✔ Single-Leg Balance Work – Improves foot stability (use support if needed)

✔ Resistance Band Foot Flexion & Extension – Strengthens the foot and ankle

Core & Hip Strengthening for Better Foot Support

✔ Glute Bridges – Strengthens the glutes to improve overall foot alignment

✔ Clamshells & Side-Lying Leg Lifts – Improves hip stability, reducing strain on the feet

✔ Pilates Footwork on the Mat – A great alternative to reformer work, using resistance bands

Pilates DON’Ts (What to Avoid)

Some movements can aggravate plantar fasciitis if too much pressure is placed on the feet.

Be mindful of:

• Jumping or Plyometric Movements – These add excessive stress to the plantar fascia

• Full Plank & Toe-Dominant Movements – Swap for forearm planks or knee-supported planks

• Standing Work Without Support – Modify if pain is present, using a soft surface

• Excessive Dorsiflexion (Toe Stretching) Too Soon – Overstretching can worsen the condition

Additional Tips for Managing Plantar Fasciitis in Pilates

• Modify standing exercises – Use a towel or soft surface for extra cushioning

• Wear supportive footwear – If barefoot Pilates worsens symptoms, try grip socks or insoles

• Use props for support – Blocks, balls, or foam rollers can help adapt movements

• Build up gradually – Avoid aggressive stretching or prolonged weight-bearing exercises too soon

Pilates can be a great tool for improving foot mobility, reducing pain, and helping you move more comfortably.

If you’d like to find out more about how Pilates can support your recovery, get in touch for details about our classes.