Does Weight Loss Help Plantar Fasciitis?
Plantar fasciitis, a common cause of heel pain, arises from inflammation of the plantar fascia—a thick band of tissue connecting the heel to the toes. This condition often affects individuals who engage in repetitive activities that strain the foot, such as running or prolonged standing.
Weight management is frequently discussed as a potential factor in alleviating plantar fasciitis symptoms, as excess body weight increases the mechanical load on the feet. This introduction explores the connection between weight loss and plantar fasciitis relief, highlighting the biomechanical and physiological mechanisms involved.
Plantar fasciitis: what is it?
The plantar fascia, also known as fascia, is a powerful tissue extending from the heel bone’s rear to the sole.
The tissue surrounding the plantar fascia is essential to your foot because it keeps your arch stable and allows you to walk. Your plantar fascia also absorbs any shock or strain on your foot.
When this loop of tissue gets inflamed, it can lead to plantar fasciitis, which is an injury that causes excruciating heel pain. One of the primary causes contributing to the onset of plantar fasciitis is chronic wear and tear.
Your plantar fascia experiences daily tension that results in microtears, which subsequently cause discomfort and inflammation. You frequently get heel and foot pain.
Plantar fasciitis pain frequently changes over time. Usually, it gets worse in the early morning or after prolonged sitting. But being on your feet a lot can make your symptoms worse.
You might not be aware that your weight is another factor that raises your risk of developing plantar fasciitis.
Why do people get plantar fasciitis?
When the fascia, a dense layer of muscle on the bottom of the foot, is overstretched or under severe strain from recurrent tension from movements like standing or jogging, plantar fasciitis develops. Excessive weight gain, especially during pregnancy, may also result in it.
Chronic degeneration, as well as the formation of tiny tears in the fascia fibers, especially where the fascia attaches to the heel bone, can result from the continuous stretching and straining of the plantar fascia. Ultrasound examinations frequently reveal deposits of calcium and plantar fascia hypertrophy in addition to rips.
A tight Achilles tendon, distant or downward running on uneven surfaces, foot arch issues (both flat and high arches), excessive weight, shoes with soft soles or insufficient arch support, and One risk factor that may raise your chance of getting plantar fasciitis is abrupt changes in exercise levels.
What signs of plantar fasciitis are present?
Symptoms of plantar fasciitis may appear progressively over time or, in certain situations, may appear abruptly following vigorous exercise. Early intervention and appropriate management depend on symptom recognition.
Remembering that each person may experience symptoms differently in intensity and duration is crucial. The most prevalent and obvious symptom of plantar fasciitis is this:
- Stiffness in the vicinity of your foot’s heel. The common and obvious symptom of plantar fasciitis is this. Either a mild aching or a severe, stabbing pain may be experienced. Additionally, your foot’s arch may burn or sting.
- Severe pain in the heel or foot after a long night’s sleep or when stepping out of bed in the morning. Walking for a few minutes usually relieves this pain.
- Discomfort in the feet or heels usually gets worse after exercise but is not usually felt while exercising. Stair climbing can be especially unpleasant.
- Tenderness while pressing the hurting area, especially at the heel.
- Foot stiffness is frequent, especially when you wake up or after sitting for a long time. It may be challenging to walk comfortably due to this stiffness.
Both your feet and your weight
Your feet are among the numerous parts of your physical appearance and health that are greatly impacted by your weight. It should come as no surprise that being overweight affects the tissues and bones of your foot.
Your lower body joints suffer greatly when you are obese. There is a correlation between being overweight and flattening your feet. Chronic plantar fasciitis is the result of the tension that flat feet place on the plantar fascia.
Unfortunately, it is difficult to exercise and lose weight if you are overweight and experiencing foot or heel pain. Losing weight turns into a vicious cycle that makes your pain worse and raises your risk of becoming disabled from plantar fasciitis along with other foot issues.
Advice regarding how to deal with plantar fasciitis
One of the best ways to avoid more flare-ups of plantar fasciitis is to lose weight. You should also buy good shoes with adequate arch support. If you’re a runner or engage in significant impact physical activities, make sure your shoes fit properly and change them frequently to give your foot enough support. Stretching your calves and feet regularly is also a great way to avoid harm to your plantar fascia when you’re very active.
Additionally, you should take breaks from physically demanding tasks like running. Try other low-impact exercises like cycling or swimming to ease persistent tension on your plantar fascia.
Tips for preventing plantar fasciitis discomfort
You can lessen your chance of developing plantar fasciitis-related heel discomfort even if you lose weight.
- Put on supportive footwear
When engaging in physical activity, shoes any assistance your arches and heels help relieve some of the strain on your plantar fascia. Make sure your shoes fit your feet properly by getting footwear of excellent quality with a thick sole. Steer clear of footwear that can put undue strain on your arches or injure your ankles and feet, such as flip-flops and high heels. - Spend some time relaxing.
Prolonged heel pain might result from overusing your feet, which may stretch the plantar fascia. Stop what you’re doing and consider any pain or discomfort you experience. Staying physically active is vital, but to avoid tissue breakdowns and other damage, taking breaks between activities is critical. - Before doing anything physically demanding, loosen yourself.
Learn how to warm up properly before engaging in physically demanding activities, such as dancing, athletics, or other physical activities. Many injuries that cause chronic pain can be avoided by stretching your muscles. To reduce your risk of developing plantar fasciitis among other painful diseases, we can provide advice on how to exercise your tendons and muscles in your feet and legs. - Avoid clearing hard surfaces.
Try to stay away from rough surfaces as often as you can when exercising. To reduce the strain on your feet, run on an easy track rather than the street. Additionally, be sure that you run on level surfaces. Moving over stumps and other obstacles increases your risk of falling or twisting your ankle. - Work out without standing.
Try doing different types of weight-loss exercises that don’t use your feet if the heel of your foot pain restricts your physical capabilities. You can swim and do workouts. You can maintain blood flow while sitting without making your heel discomfort worse.
Is Plantar Fasciitis Caused by Weight Gain?
It is important to realize that gaining weight does not cause plantar fasciitis to appear overnight. Instead, it puts increasing strain on the lower extremities, including the heel and toes.
Therefore, compared to an individual who grew up on the heavier end of the weight spectrum, someone who has recently gained weight is less likely to have this condition.
Losing a small amount of weight can significantly lessen the pressure and strain on the lower limbs. Foot discomfort can be reduced and further damage and symptoms can be avoided by people who consciously work to manage their weight.
The strain rises as you push off from your toes & ball of the foot. Both of these movements occur frequently, for as when an individual is running or walking. Over time, the fascia may become less resilient and elastic, and it may get irritated by routine daily activities.
Even if being overweight does not make you more likely to get plantar fasciitis or any foot issues, it is important to be aware of your elevated risk and take precautions against it. You can reduce your risk by following a healthy weight reduction program and making a few small behavioral adjustments to your daily routine.
How Can Plantar Fasciitis Be Helped by Weight Loss?
Losing extra weight not only relieves discomfort right now but also improves foot function and structure, boosting mobility and reducing dangers in the future. Adopting a comprehensive strategy that incorporates dietary changes and appropriate exercise can result in long-lasting improvements. The severity of this condition’s symptoms is greatly influenced by the strain on the fibers of the plantar fascia, which is reduced when excess weight is lost.
Successful Weight Loss Techniques for People with Plantar Fasciitis
When referring to weight loss tactics for persons experiencing plantar fasciitis, it’s vital to select ways that take the disease into account:
- Concentrate on Low-Impact Exercise:
Stay physically fit without aggravating plantar fasciitis discomfort by doing things that give you a solid workout without placing undue strain on your feet, such as swimming, cycling, and utilizing an elliptical trainer. - Choose a Nutrient-Rich Diet:
To support general health and aid in weight management, include a diet high in fruits, fruits and vegetables, lean meats, and whole grains. These foods offer vital minerals, nutrients, and fiber that can effectively regulate hunger and aid in weight loss. - Remain Hydrated:
Drink plenty of water to help control hunger, support metabolic health, and aid in the removal of toxins. Staying well-hydrated is vital for weight reduction. - Small, Consistent Changes:
Make small, consistent lifestyle adjustments rather than committing to extreme exercise or diet plans. Making small, healthful decisions consistently results in long-lasting weight loss and a reduction in the symptoms of plantar fasciitis.
By using low-energy, broad-focused acoustic waves to promote healing and regeneration in the affected foot area, SoftWave Therapy, a form of shockwave therapy, provides a novel, non-invasive treatment for plantar fasciitis. This plantar fasciitis shockwave treatment is particularly helpful in lowering fascial inflammation and microtears, which are frequently linked to plantar fasciitis pain. The high incidence of relief in myofascial and general pain issues indicated by clinical data makes SoftWave an appealing choice for anyone looking for alternatives to conventional treatments.
SoftWave therapy’s non-invasiveness—which eliminates the need for incisions or anesthesia and, consequently, recovery periods—makes it a desirable treatment option that provides rapid, easy, and efficient relief from the incapacitating pain of plantar fasciitis. Treatments typically last 10 to 15 minutes, and most patients report enhancements after just a few sessions, making SoftWave therapy a promising option for those dealing with the ongoing discomfort of plantar fasciitis.
The Best Treatment for Plantar Fasciitis with Shockwaves
Are you trying to get plantar fasciitis relief that is secure, dependable, and efficient?
SoftWave therapy’s cutting-edge tissue regeneration technique has earned it FDA approval, a patent, and national recognition. SoftWave is the unique shockwave therapy available that employs real broad-focused shock waves to treat deeper and broader tissue regions, in contrast to other high-energy shockwave treatment types.
SoftWave has helped thousands of individuals with plantar fasciitis by providing the following advantages:
- Minimal to nonexistent adverse effects
- the brief duration of treatment
- Speedy recuperation
- Results that last
How Should Plantar Fasciitis Be Treated?
- Stretching
One of the finest ways to address this issue is to stretch. You can have a physical therapist help you do certain exercises several times a day. These exercises not only aid those with plantar fasciitis, but they also help to stabilize the ankle and strengthen the muscles in the lower legs. - Operations
The procedure used to treat plantar fasciitis is called Gastrocnemius Recession. Though rarely required, the same is always a possibility. This treatment may be helpful for patients with equinus contracture, which is characterized by stiffness in the calf muscles and tissues that make it difficult to maintain a foot in an upright state (a 90-degree angle to the leg). When the problem is severe and no prescribed medication or treatment has produced the desired outcomes, this alternative is taken into consideration. - Steroid Drugs
Medical professionals advise steroid injections when individuals do not get alleviation even after a few weeks of stretching and exercise. Numerous injection shots are not advised as they might weaken the Achilles tendon and potentially cause it to burst. - The ice
Icing the injured location many times a day can help reduce pain and inflammation. Additionally, non-steroidal anti-inflammatory drugs may be suggested by doctors. - Treatment with Extracorporeal Shock Waves
In shockwave therapy, biomechanical high-energy waves of sound are designed to reach the affected location via the skin. - Repair of Ultrasonic Tissue
During this operation, a needle-like probe is guided into the patient’s plantar fascia tissue using ultrasound imaging. The injured tissue is then broken apart and quickly suctioned out by the vibrating needle-like probe tip. - Orthotics
In some cases, your healthcare provider may recommend custom-fitted arch supports that help distribute the pressure on the patient’s feet more evenly. - Unique Equipment
A physiotherapist or other healthcare professional may advise using a splint that maintains the Achilles tendon and plantar fascia in a stretched position throughout the night to promote stretching.
It could also be advised to switch to new shoes with a particular kind of arch support. Athletic tape is another option for supporting muscles and ligaments in the foot.
When patients have trouble walking or simply standing, their plantar fasciitis may get worse. Additionally, with time, symptoms may develop or continue, perhaps causing irreversible damage to the plantar fascia.
How to Treat Plantar Fasciitis at Home?
Usually, plantar fasciitis is easily treated at home with over-the-counter medications. In rare cases, your doctor might suggest surgery or physical rehabilitation.
Your plantar fasciitis symptoms can usually be alleviated by one or more of the following treatments. Although it can take six to twelve months for your foot to return to normal, you can reduce pain and hasten the healing process by practicing the following at home:
- Rest
It’s crucial to keep your foot off of weight until the inflammation subsides. - Sports tape
By providing support, it can prevent you from moving your foot in a way that exacerbates plantar fasciitis. - Inserts for shoes
Insoles, arch supports, or orthotics are other names for them, and they can give you more support and cushioning. Generally speaking, OTC inserts will produce effects that are both equally good and less expensive. Choose stiffer inserts that provide adequate arch support. - Cups of heel
Your plantar fascia is strained when your heel strikes the floor with every step. These shoe pads in the style of heels can be useful. They provide you with more cushioning and tension relief by raising your heel. Although they are a less expensive alternative to implants, they frequently perform worse. - Splints for the night
Most people sleep with their feet looking downward, which shortens the Achilles tendon and plantar fascia. Wearing night splints while you sleep maintains your feet at an angle of 90°. Although they can be heavy, they usually function properly. After the pain goes away, you can also stop wearing them. - Boot or walking cast
A controlled ankle motion (CAM) walker, also known as a walking cast or boot, is usually recommended by your doctor only after all other options have been exhausted. Your foot is forced to rest by the cast and CAM walker, which may help reduce pain. However, it isn’t a remedy. The pain could reappear when the cast is removed. This implies that you will also require additional treatments, like stretching and insoles.
Plantar fasciitis stretching exercises:
You can practice these stretches at least three times a day: early morning, noon, and before bed.
Stretch your calves:

Take a step forward with one foot firmly planted on the floor and one knee straight into a wall. Your second leg should be upright in front of you with its knee bent. Ensure that your hips are securely pressed against the wall. You need to rest your hips on the wall. During the stretch, your calves should feel pulled. For fifteen to thirty seconds, hold this pose.
Stretch the plantar fascia:
Putting one foot on the ground, take a seat in a chair. Raise your second leg & rest your ankle on your knee in a figure 4 posture. Put a hand on the foot’s heel that you raised. Extending your toes back softly should result in a stretched sole of your foot. Apply your second hand to the lengthy plantar fascia and rub gently. Using your other hand, lightly pat the stretched plantar fascia. On each foot, repeat ten times.
Stretching with a Towel While Seated

This stretch with a sitting towel helps extend the plantar fascia and the muscles across the bottom of your toes. Reducing PF pain requires maintaining your feet’s flexibility and strength. After spending a lot of time on your feet, this move ought to feel particularly pleasant.
Technique:
Sitting on the floor place your leg in front of you.
Wrap the damaged foot in a towel or bandage. Using both hands, grasp the clean towel or band as if you were gripping a horse’s reins, then slowly draw your foot toward you while maintaining a straight knee.
Sustain the stretch for 15–30 seconds.
Unwind, then do it three times.
Hip-Hovers
Hip hovers work on the ligaments in the hips and pelvis, as the name implies. Preventing PF discomfort requires strengthening this area.
Technique:
Your legs should be out in front of you while you stretch on your stomach.
Place your forehead on your arms while stacking your arms beneath you on an improvised pillow.
Bring your belly button closer to your spine and contract your abs.
Tighten the muscles in your thighs and buttocks on the side that is hurt.
Keep this leg eight inches or so off the floor.
Hold for five seconds.
Relax and drop your leg.
If both feet are bugging you, perform two sets of 15 and reverse on the opposite foot.
Rolls of frozen water bottles

An effective treatment for plantar fasciitis is ice. On a sunny day in the summer, it can feel incredibly refreshing and helps to relieve discomfort and inflammation. The Juice Rolls move employs both massage and cold, making it a dual-action move!
Technique:
Take a seat or grasp something solid for stability.
Putting your feet on the contents of the can will work even though it’s freezing!
It is necessary to roll the foot both forward and backward.
Stretch and Reach

Another crucial calf-strengthening exercise is the heel reach and stretch. Do not perform this workout barefoot on hard surfaces.
A deeper stretch is possible by isolating the movement by standing up on one foot at a time. Additionally, standing on your toes will give your plantar fascia a pleasant stretch.
Technique:
Lift the hurting leg away from the chair while you’re standing next to it.
While standing on your wounded foot, slightly bend this knee.
Elevate the arch of your foot while keeping your big toe firmly planted on the ground.
Hold your foot like this.
With your waist bent, now stretch your opposite hand forward.
Don’t bend your knee any further.
Perform two sets of fifteen.
To make the exercise more challenging, extend your reach further in front of you.
5 Do’s and Don’ts:
Do’s:
Here are a few dos:
- Give the body time to recuperate. As we said, you should give your body time to recuperate, particularly if you run or participate in an activity that involves a lot of jogging.
- Rice. If you are unable to avoid standing or walking all day at work, you can use the RICE method (rest, ice, compression, elevation) to lessen swelling. Be careful to only ice for a single 20-minute session at a time.
- Purchase gel pads or insoles. Be sure to purchase comfortable shoes! You can get insoles made to fit the way you walk and weight-bearing balance, or your doctor can suggest certain brands.
- He Extend! This can aid in healing and prevention as soon as the majority of the symptoms have subsided and your toes are a little less inflamed. However, you should never strain yourself. he plantar fascia may get irritated as a result. To keep your toes stretched while you sleep, you can even consider using a night splint if the symptoms have subsided and your doctor gives the go-ahead.
- This is not an ailment that has a set recovery period, so have patience. A clean cut or one that heals in a few days is not what this injury is. Typically, this is a chronic ailment that can keep you out of sports and everyday life for months.
Don’ts:
- Avoid doing anything that could affect your feet, such as jogging or leaping. Until the symptoms have subsided, either cut back on your physical activity—especially running—or refrain from it entirely.
- Avoid forcing yourself through any form of pain. As your physician will most likely say, pain—in this case—is weakness leaving the body. It’s just pain, nothing more. Being difficult can make things worse; you could even tear or rupture your plantar fascia entirely! Surgery and a long time of inactivity may result from this.
- Avoid wearing old, flat shoes or going barefoot. Shoes with particular arch assistance that can assist reduce the symptoms should be recommended or prescribed to you. Your comfort is the most important factor here, so choose shoes with padded soles.
- Avoid clear of prolonged standing. This may have been the main reason why PHP has started, especially if you’re not a runner. Consider getting a doctor’s note (or just talking to your managers) about changing the type of work you perform for your entire being (or no less than from where you do it) if your employment requires you to stand for extended periods.
- Do not lose heart! You can feel as though the discomfort will never go away or you won’t want to work out at all!
FAQs
Can plantar fasciitis cause weight loss?
When you combine plantar fasciitis-related heel pain and discomfort, weight loss may seem nearly unattainable. The excellent news is that if you are committed to making the following lifestyle adjustments, losing weight while dealing with plantar fasciitis is totally feasible—and even pleasurable. Get moving comfortably.
What is the impact of weight on plantar fasciitis?
In summary, carrying too much weight puts undue stress on your foot’s tissues, ligaments, and bones. One or both of your feet may experience pain and discomfort as a result of the plantar fascia being damaged over time by that weight. Losing weight is one of the best ways to prevent more plantar fasciitis flare-ups.
What are the advantages of treating plantar fasciitis?
Obesity, weight increase, and weight-bearing activities cause the arch of the foot to lose support, automatically elevate and comfort it. When combined with stretching and ball-rolling activities, they significantly shorten the recovery period for people who already have plantar fasciitis while also strengthening and enhancing foot muscles.
What amount of time does it take to recover from plantar fasciitis?
As soon as feasible, plantar fasciitis needs to be treated. Recovery takes longer if you suffer symptoms for a longer period. With consistent stretching, ice, and preventing activities that trigger heel discomfort, most people recover in a few months.
Reference:
- Jeffrey E. McAlister, DPM, FACFAS. (n.d.). The link between your weight and plantar fasciitis: Phoenix Foot and Ankle Institute: Foot and ankle specialists. https://www.phoenixfai.com/blog/the-link-between-your-weight-and-plantar-fasciitis
- The link between your weight and plantar fasciitis: New Tampa Interventional Pain and Sports Medicine: Pain Management. (n.d.). https://www.newtampapain.net/blog/the-link-between-your-weight-and-plantar-fasciitis
- SoftWave. (2024, October 23). Weight Loss & Plantar Fasciitis. https://softwaveclinics.com/blog/weight-loss-and-plantar-fasciitis/
- Admin. (2019, October 15). 5 Do’s and Don’ts when you have Plantar Fasciitis. Foot and Ankle Clinic. https://drfootpain.com/dos-and-donts-when-you-have-plantar-fasciitis/
- Restivo, J. (2023, November 3). Plantar fasciitis: Symptoms, causes, and treatments. Harvard Health. https://www.health.harvard.edu/pain/plantar-fasciitis-symptoms-causes-and-treatments
- What can I do for my plantar fasciitis pain relief? (2024, July 25). WebMD. https://www.webmd.com/fitness-exercise/what-can-i-do-plantar-fasciitis
- 10 Simple plantar fasciitis Stretches & Exercises to rehab pain. (2023, August 18). Sporty Doctor. https://sportydoctor.com/plantar-fasciitis-stretches-exercises/