A very common issue with Plantar Fasciitis is acute pain when first standing up from bed in the morning and take your first few steps. This issue can repeat its self every time you have been sitting for some time either working or resting and is not only painful, but, frustrating.

Importantly when you have plantar fasciitis even for a short time it modifies what you do and how you move. The pain forces you to compensate and adapt simple movements, so every time you stand it hurts unless you change what you do.

The first question to ask is why does it hurt so much when I stand up particularly first thing?

Well your body is always healing and regenerating tissue 24 hours a day, so the fascia overnight is starting to heal and repair as its not loaded and at rest. Most of growth and repair is done when you are asleep. In this case your foot tends to point down, away from 90 degrees when resting in bed unloaded in a relaxed state. The fascia is starting to heal while you are asleep with your foot position in a relaxed state, so when you stand your foot is at 90 degrees, and it damages what has been repaired overnight, creating a cyclic long term issue.

As solution to change this, is a pre stand routine in the morning something like detailed in the video will help. 

A system to help is in my Plantar Fasciitis Rehabilitation Programme CLICK HERE

The second question after standing is walking pain. All of the people I have treated recently needed some manipulation of their walking movement. This was due in the first instance to pain and discomfort from plantar fasciitis, footwear and insoles. I have a goal for people to be able to walk bare foot pain free! People have said I cannot walk without certain shoes or insoles. Well you used too? Our feet are designed to walk on soft earth not concreate hard surfaces, that’s why we have shoes. Its also a good marker for pain and feedback and gives a focus for doing movements at home.

I focus on getting you to walk more as you were designed to rather than how you walk.

“The difference is nobody learnt to walk, we just learnt how not to fall over”! As toddlers it's all about balance, when we start we focus on standing, then with steps we are unbalanced and recover. When we get it, we can stand, then walk all done, lessons and help over. To progress to running, its the same system just faster.

I work on foot alignment, pacing steps, heel strike, drive from toes and lots more to improve your walking. This also improves your ankle movement and how you use your foot so it can help support your fascia by getting the muscles to work in the right sequence and strengthen them.

The Video looks at your gait cycle and how you can change movements to help plantar fasciitis

A system to help is in my Plantar Fasciitis Rehabilitation Programme CLICK HERE

The results are a culmination of lots of reviewing progress and adapting treatments, some experimentation with footwear and movements along with some amazing clients.

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About the Author

Stephen Grinnell MSc Health and Rehabilitation
Pain and Physical Rehabilitation Specialist
Stephen has had his own Pain and Rehabilitation Clinic for over 11 years where he has treated well over 2500 people with lots of different pain and injury issues. Stephen’s personal physical rehabilitation journey started with a serious injury while on active service with the Royal Marines 25 years ago. This injury resulted in a long journey of complementary rehabilitation and two replacement hips. Stephen has developed his own bespoke treatment protocols using a variety of medical devices to help pain and inflammation resulting in accelerated recovery. Expert areas of focus are Plantar Fasciitis Treatment, Back pain issues particularly Lower Back and Sciatica and hip and knee replacement rehabilitation. Stephen previously had a successful academic career lecturing at a variety of Colleges and Universities in the Sports Science, Rehabilitation and Training areas. Stephen has also worked in The Queen Elizabeth Hospital Physiotherapy department during the Covid 19 Pandemic helping the recovery of COVID patients. In 2022 and 2023 Stephen has been extensively researching and trialling protocols to treat plantar fasciitis. His Expertise has resulted in the successful treatment of 103 people and counting with a current success rate of 93%

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