5 Strategies for When Plantar Fasciitis is Not Getting Better
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Struggling with Plantar Fasciitis is frustrating, especially when it feels like your progress has stalled after a quick improvement at the beginning of your recovery work. If you're searching for answers as to why your Plantar Fasciitis is not getting better, you are absolutely not alone.
Most people with Plantar Fasciitis face this challenge, and understanding the nuances of recovery can make all the difference. Here, we'll share some key aspects of Plantar Fasciitis recovery and practical steps you can take to overcome plateaus and continue making progress with your Plantar Fasciitis self-care.
Recovery from Plantar Fasciitis is rarely a straight path. Most people experience a rapid improvement in pain and function initially, then hit a plateau where progress seems to slow down or stop altogether. This is entirely normal, even if you are doing everything right.
The body often responds quickly to initial treatments, but as you continue, the healing process becomes more gradual. We want you to understand this, so that you can stay motivated and committed to your recovery plan.
Initially, Plantar Fasciitis pain relief comes from addressing the scar tissue in the plantar fascia and reducing adhesions. These early improvements in pain levels are quite noticeable. You often feel a big difference in how much you can do without wincing in pain, too.
Remember, though: you aren't just looking for temporary pain relief - you want to get rid of Plantar Fasciitis for good. Lasting recovery requires getting past the plateau you might hit after the initial pain relief.
Building healthier tissue and strengthening the entire kinetic chain is essential for sustained improvement and protection against future flare-ups. This process takes time and consistent effort.
Luke, our co-founder and seasoned physical therapist, ensures that his Plantar Fasciitis patients incorporate these five strategies into their recovery plans:
Remember where you started in terms of pain and function? If you began with a pain level of 9 every day and now experience occasional days at a pain level of 7 with other days at 4 or 5, that’s significant improvement.
If you’ve been stuck at a 4, but you’ve gone from being a "sedentary 4” to a “4 that plays pickleball with friends again,” that’s progress too!
The holy grail is, of course, being 100% active and 100% pain-free. It’s achievable with active treatment, but it always takes work, and it won't be a straight path. So it's sometimes too easy to overlook how far you've come.
To make your progress more tangible, make sure to use reliable Plantar Fasciitis tests like the heel walk test to objectively measure your pain level on a regular basis, and keep a journal of your daily symptoms and activities. This is a good strategy to keep your mental game strong and stay motivated.
Maintaining a consistent recovery routine is vital. After the initial excitement of quick improvements fades, it can be easy to neglect your at-home treatments like IASTM (Instrument-Assisted Soft Tissue Mobilization) massage and progressive strengthening exercises for Plantar Fasciitis. Set reminders, make it a routine, and reward yourself for sticking to it. Consistency is the key to long-term success.
If we had to choose “Consistent” or “Perfect,” we’d choose Consistent. Every time.
While the initial drop in pain can make you hopeful for continuous rapid improvement, recovery often includes periods of slow progress or even setbacks. Life’s variables—such as different shoes, changes in activity levels, or varying surfaces you walk on—affect your injured tissue’s adaptation. Stay consistent and patient, follow the Alleviate Method for your recovery work, and over time, you will improve.
Understanding and managing the variables that stress your plantar fascia can significantly improve the efficiency of your recovery.
Pay attention to factors like the type of shoes you wear, type of activities you engage in, the amount of time you spend on your feet, and the surfaces you walk on. By being intentional about gradually (re)introducing these variables into your life, you can methodically move the needle on your Plantar Fasciitis recovery.
Finally, consider the guidance you’re receiving. If you’re working with a physical therapist, podiatrist, or other medical professionals, ensure they are holding you and themselves accountable to your pain reduction and recovery.
They should provide a clear timeline and a plan of action that holds them accountable for your progress. If your current provider isn’t offering this level of support, it might be time to seek a new one who will, or switch to a home Plantar Fasciitis treatment option, using our Plantar Fasciitis System 2.
Just like in Luke's physical therapy practice, we:
Reflect and Track Your Progress: Use tools like the heel walk test and keep a journal to objectively measure improvements and setbacks.
Stay Consistent: Set reminders and establish a daily routine for your at-home treatments. Reward yourself for maintaining consistency.
Adjust Expectations: Understand that recovery is a non-linear process. Prepare for periods of slow improvement and occasional setbacks.
Manage Stressors: Be mindful of the variables that affect your plantar fascia, such as footwear, activity levels, and walking surfaces. Adjust these factors to support your recovery.
Seek the Right Support: Work with a physical therapist who provides a clear plan and timeline for your recovery. If necessary, find a new physical therapist who will better support your journey.
Alleviate was founded by a patient-and-clinician duo to bring the effective chronic pain treatment from physical therapy offices to everyone's home. With our Plantar Fasciitis System 2, that includes the Guided Recovery Program, you can use the Alleviate Method to recover from Plantar Fasciitis at home. No physical therapy appointments required!
Luke Ferdinands, Physical Therapist & Co-Founder
A New Zealand-trained physical therapist with over 20 years of experience, Luke developed the Alleviate Method to bring the gold standard of physical therapy care to everyone's home. Luke leads the development of physical tools and digital physical therapy content, focusing on driving clinical outcomes for people with chronic musculoskeletal pain conditions like Tennis Elbow, Plantar Fasciitis, Runner's Knee, and more.
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