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Coaches Blog

Plantar Fasciitis 101

Definition of plantar fasciitis: inflammation of the dense fibrous band of tissue of the sole of the foot that is marked primarily by heel or arch pain.

Definition of fasciitis: inflammation of the fascia

Definition of fascia: a sheet of connective tissue covering or binding together body structures (such as muscles).

Plantar Fasciitis can happen to anyone from an athlete to a worker on their feet all day. P.F. is a band of tissue called fascia that stretches from heel to toe and supports the muscles and arch of the foot. It is designed to stretch and retract and widen through a stride motion.


  • Flat Feet, high arches, wearing high heals, anything that you are high up on toes, tight calves, overuse stress, tight Achilles, stone bruising tight shoes, oversized shoes, short shoes, rigid toe-box shoes (minimum toe-box flexing) and/or too soft midsole compounds (over flexing).


  • Icing

  • Foot massage (vibrating massage), scraping, tennis ball, golf ball, or spiky ball.

  • Stretch calves and feet

  • Proper fitting shoes

  • Prevent barefoot walking on firm/hard surfaces

  • Learn about your biomechanics

  • Compression socks or other compression accessories

Other treatments you will see as options are steroid injections; this will be a Band-Aid; it's not going to be a permanent fix to make plantar fasciitis go away. It will come back. Surgery is another common treatment for plantar fasciitis. However, studies have shown about 95 out of 100 people who live with plantar fasciitis reduce pain without surgical intervention. Visit your local shoe specialist to learn more about your biomechanics.


Coach Jillian is a professional triathlete who has competed in races around the world. She specialized in non-drafting Olympic distance races, specifically the Lifetime Fitness Series and 5150 series, which qualified her for the prestigious Hy-Vee Triathlon from 2011-2014. Jillian graduated from the University of Missouri with a nutrition and fitness degree and is now an ACSM Certified Personal Trainer. She continues to race as a Guide for Elizabeth Baker on the USAT Para National Team.


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