The Fitness Pilates Blog

Plantar Fasciitis: Understanding Heel Pain and How Fitness Pilates Can Help and Summer Solstice week

Summer Solstice Week.

We are continuing our focus on common orthopaedic conditions as I believe this information is so valuable for both teachers and participants.

This week, Kelly and I delivered the very first Fitness Pilates Reformer for Orthopaedic Conditions Workshop. It was a fantastic event and reinforced just how beneficial Reformer Pilates can be for a wide range of health conditions and orthopaedic issues.

This is a topic I am incredibly passionate about. My own Reformer classes are specifically designed to support clients with managed health conditions, and the improvements we see in strength, mobility, confidence, balance and overall wellbeing are often remarkable. The health gains for clients can be truly life-changing.

It’s also Summer Solstice week, and I’ll be teaching three outdoor Reformer sessions over the weekend. If you’d like to visit the studio and join a masterclass, you would be more than welcome. Simply send me a WhatsApp message on 07976 268672 for details.

Music This Week

Pure Energy have released some incredible new albums that are perfect for Fitness Pilates and mindful movement classes.

I’m particularly enjoying:

Glow Up
Feel Good Flow
Peaceful Piano

All three are beautifully produced and create a wonderful atmosphere for movement, mobility and relaxation sessions.

New Fitness Pilates Reformer Training Dates

I have also added new Fitness Pilates Reformer Training dates in Macclesfield and Bristol.

Full details can be found below, and if you have any questions about the training, workshops or qualifications, please do get in touch.

Here are this week’s featured health conditions.

Plantar Fasciitis: Understanding Heel Pain and How Fitness Pilates Can Help

Plantar fasciitis is one of the most common causes of heel pain and one of the most frequently diagnosed foot conditions worldwide.

It occurs when the plantar fascia, a thick band of connective tissue that runs along the bottom of the foot from the heel to the toes, becomes irritated, overloaded or degenerative.

The classic symptom is a sharp pain under the heel, particularly when taking the first few steps in the morning or after sitting for a period of time. Many people describe it as feeling like they are stepping on a stone or drawing pin.

How Common Is Plantar Fasciitis?

Around 1 in 10 people will experience plantar fasciitis at some point during their lifetime, making it one of the most prevalent musculoskeletal conditions affecting the foot.

It accounts for approximately 10–15% of all foot-related symptoms requiring professional treatment and is one of the most common reasons people seek help from podiatrists, physiotherapists and musculoskeletal specialists.

It is particularly common in adults aged 40–60 and is frequently seen in women during and after menopause.

The condition can be frustrating because symptoms often persist for months. Whilst many people expect it to settle quickly, symptoms can last between 6 and 18 months if not managed appropriately. The good news is that most people improve significantly with the right combination of exercise, load management and supportive footwear.

Why Is It So Common?

Several factors contribute to the high number of people experiencing plantar fasciitis.

Tight Calf Muscles

Limited ankle mobility increases tension through the plantar fascia and places additional stress on the foot during walking and exercise.

Weak Foot Muscles

The small muscles within the foot help support the arch and absorb forces during movement. Weakness can increase strain on the plantar fascia.

Reduced Glute Strength

Poor hip stability can alter walking mechanics and increase loading through the foot.

Sudden Increase in Activity

Starting a new walking programme, increasing daily step counts or returning to exercise too quickly can overload the tissues.

Footwear

Unsupportive footwear, worn-out trainers or prolonged walking barefoot on hard surfaces may contribute to symptoms.

Weight Gain

Additional body weight increases the load through the feet with every step.

Menopause

Changes in collagen production, muscle mass and tissue quality may increase susceptibility to foot and tendon problems.

What Medication Do People Commonly Take?

Many people use over-the-counter medications to help manage symptoms, including:

Paracetamol
Ibuprofen
Naproxen
Anti-inflammatory gels

Some individuals may also receive:

Corticosteroid injections
Shockwave therapy
Physiotherapy treatment
Podiatry interventions

Whilst medication may help reduce discomfort, it does not address the underlying movement, strength and loading factors that often contribute to the condition.

How Can Fitness Pilates Help?

Fitness Pilates can play an important role in improving movement quality, strength and mobility throughout the entire kinetic chain.

Foot Mobility

Exercises that improve foot function may include:

Toe spreads
Toe lifts
Foot articulation exercises
Arch activation drills

Calf Mobility

Gentle stretching and mobility work can improve ankle range of motion and reduce excessive tension through the plantar fascia.

Balance Training

Improving balance helps enhance foot stability and proprioception.

Examples include:

Single-leg balance
Dynamic balance exercises
Controlled weight transfers

Hip and Glute Strength

Strong hips help control lower limb alignment and reduce excessive stress on the foot.

Examples include:

Bridges
Clams
Side-lying leg work
Standing hip stability exercises

Core Stability

Improved postural control and movement efficiency can help optimise walking and exercise mechanics.

Fitness Pilates Exercise Ideas

A Fitness Pilates programme for plantar fasciitis may include:

Seated Foot Series

Toe lifts
Toe spreads
Heel raises
Ankle circles

Standing Mobility Flow

Heel-toe rocking
Controlled calf raises
Weight transfers
Foot articulation drills

Lower Body Stability

Bridges
Squats within comfort
Standing balance work
Hip strengthening exercises

Stretch and Release

Calf stretches
Hamstring mobility
Gentle foot rolling using a small ball

Footwork on the Reformer can be hugely helpful.

Key Takeaway

Plantar fasciitis is rarely just a foot problem.

Often the condition is influenced by calf tightness, ankle mobility, hip strength, balance, walking mechanics and overall loading patterns.

With around 1 in 10 people experiencing plantar fasciitis during their lifetime, it is a condition that many Fitness Pilates participants will encounter.

I hope this is helpful and pass onto your own clients and class members 🙂
Please WhatsApp me on 07976 268672 or leave your feedback in the Fitness Pilates Facebook Group.

Rachel Holmes

COURSE UPDATES

CHOREOGRAPHY Newsletter – I have been adding lots of mini ball flows, shoulder bridge variations and mini workshops to my Choreography newsletter its a free resource for fit pros sign up here