Plantar Fasciitis & Pilates
- Gemma Pearce
- Mar 18
- 3 min read
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.
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