You need this article prior to googling your symptoms. It’s more comprehensive than, “How do I stretch my foot?” or “If it hurts here (X), what do i have?”

If you are more concerned directly with the issue plantar fascia here’s my link for that.

Here’s the problem.

A myriad of problems can happen in the foot and ankle. The foot is very complex, so you tend to go down a deep rabbit hole when you start learning more about it. There are 26 bones. 70+ muscles. One thing causes another, so things get complex in a hurry. This intricate network means that a problem in one area rarely stays isolated. For instance, a seemingly minor toe injury can alter your gait, placing undue stress on the arch, heel, or even the ankle, leading to a cascade of issues.

Many of these injuries and issues feel the same. They have overlapping and similar symptoms, so saying, “It hurts here!” doesn’t help much for diagnosis or treatment, despite what TikTok would have you believe.

Links in google searches suggesting, “If it hurts here…you have (Plantar fasciitis, bursitis, heel spurs, tendonitis) based on the location of the pain aren’t going to get you anywhere.

Imagine a tight Achilles tendon. This can restrict ankle movement, forcing the foot to compensate, potentially leading to plantar fasciitis, heel spurs, and even knee pain. These issues aren’t separate; they’re all linked by the body’s attempt to adapt to the initial restriction.

Even the doctors and therapists aren’t 100% in agreement on what to call these cases, as each of us have our unique terms, specialty, experience, and perspective.

Nearly every time, In the foot, like most places on the body…

Several things are happening simultaneously.

Foot issues simply aren’t independent; they influence and exacerbate each other. Inflammation can limit movement, restricted movement can decrease elasticity, and altered elasticity can affect neuro-connectivity. It’s a complex web of interactions.

You really cant have one issue as separate and distinct from others. The body reacts and responds to one issue, causing other issues.

That doesn’t mean it is harder to treat, but rather it takes a multi-pronged approach.

The pain often has very little to do with what it is called and what is happening. In fact, the Plantar fascia reacts to nearly every other foot issue, so you’re not technically wrong saying to me, “It’s not plantar fascia,” as well as “I think it definitely is the plantar fascia!” (BTW, this is an everyday occurrence…both sides.)

It’s daunting- because these issues are COMPLEX.

Foot issues hurt and bring in a ton of business to our clinics. Yet, despite “trying everything” over months of self rehab, Clients are nearly always disappointed when I don’t give them a silly, stupid fixes such as:

“Wear this brace.”

“Roll on this ball”

“Do this stretch”

or “Take this Med.”

They are mad.

Because I won’t give them a simple fix for a complex problem.

And this is after they’ve tried and failed at the same simple fixes, often for months!

Many people seek a quick fix for their foot problems, but the reality is often more complex. While going barefoot can be beneficial, it’s not always practical in our modern lives. The good news is that there are effective strategies for addressing foot issues, even within the constraints of our daily routines.

You want simple? Just an easy answer to fix all your woes? Fine. I’ll do it. here you go:

Shoes aren’t very good for you, especially for your feet.

There you go. Problem solved. A simple fix that actually works. Just go barefoot for the next decade, and these issue will resolve.

That’s just not reality.

Despite 100% knowing that shoes aren’t great for the human animal, I still wear shoes. If I didn’t, I’d be out of business, and that’s just a fact. New patients would think I was a new-age witch doctor. Plus, it’s over 100 degrees a lot down here; the concrete gets hot. I like to run outside, and it’s just not practical in modern human life to not wear shoes. I don’t live in a rainforest, and the outliers that have gone total barefoot are unique and have their own websites because of that.

There is some Good news! Despite the many different issues, most of your problems respond well to similar treatments. If you can take a little time to understand the process, I think you can get on the right path. So just hold off on the proper medication, simple fix, and accurate diagnosis for a second and take a moment to get some understanding.

Most likely, if you seek help, you have a few things going on.

1. Inflammation
2. Movement problems- specifically through the toes, foot joints, ankle, and muscles.
3. Elasticity problems – the muscles, tendons, ligaments, and fascia aren’t as stretchy and springy as they should be. They are, in a sense, glued together and not sliding and gliding as they should.
4. Neuro-connectivity problems – the brain doesn’t know what is happening down there. Think of it as the “map” being blurred or a poor connection. You haven’t moved, played with, or touched your feet for decades and things are offline because of this.
5. The Pain is actually coming from the brain as a protection mechanism hoping to limit use and motion.
6. You are doing something wrong to keep irritating it and the cycle continues.
7. You have a bad Technique that is forcing the area to move incorrectly.
8. Activation/balance/control/strength is poor.
9. You have the wrong shoes – maybe even shoes you thought were helping (too much cushion, pronation limiting shoes, and arch support keeping the foot function incorrect) that are actually accentuating the problem.
10. You have or have had an injury, surgery, or issue that makes normal motion impossible.

These can continue on, but a list of ten is plenty.

Let’s be honest here – you definitely have more than 1 or 2 of these issues. Maybe all ten. This is why just rolling on the ball or sleeping with a brace never seems to get you anywhere. Even if the pain goes away or “mysteriously changes to another location,” it’s not resolved.

You may not even care! “Just make the pain go away!” Well. I won’t. You need to do something; you need to give a damn. There is no fix that any therapist, trainer, chiro, or shoe can do without YOU. It’s primary health care.

“Don’t be upset with the results you didn’t get from the effort you didn’t put forth.”

Here’s some good news.

If you look at the above list and rationalize the issues, you can go about a plan that helps combat and attack these problems. There is a system and ideas that work for a HUGE number of these problems, and despite the name, there is a commonality that allows a broad approach for many of these common foot/ankle/Achilles issues.

Here’s my note!

There is a better system. Just trying to do everything at once won’t work.

See my article on the road to recovery (essential link) for why rehab and training should be done properly rather than all at once to maximize results and speed healing and performance.

Without an organized plan and a proper step-by-step approach, I haven’t seen good results.

So without knowing you, Here’s a plan I’ll offer that is most likely better than what you currently do.

Inflammation better be dealt with first.

Nothing seems to improve or change when the foot is irritated and inflamed. Healing is slowed for a variety of reasons. It’s my first line of attack but also my most significant reason for noncompliance and failure. Runners, triathletes, and cross-fitters are type 1A people; they want more, faster, better, live for a challenge, and can push through. So often, they will move on to steps 2-6 without ever dealing with inflammation.

I’m one of these people. I’m telling you, it just doesn’t work.

Addressing inflammation might involve rest, ice, compression, and elevation, but there are plenty of “non-rest” yet “non killing your chances ideas.” I built this entire website around this! Consulting with a healthcare professional can provide guidance on appropriate anti-inflammatory strategies.

Movement happens next.

When was the last time you played with your toes? 2 years old, I’d bet.

Toe movement is crucial for foot and ankle function. It helps maintain flexibility, improves circulation, and stimulates the nerves responsible for proprioception – your body’s awareness of its position in space.

Restoring this movement can have a ripple effect, positively influencing the entire foot and ankle complex.

The big 3 of foot fixes. (as little as 20 sec. each move) – let’s be real. If you can’t spare 1 minute to fix your foot issue, I can’t help you.

1. Play with your toes. Grab each little piggy and move it back and forth with your hands. If you feel one of them (or all) is lacking motion, just hang out there a little bit. Get your toes moving!
2. The foot fist. Take your opposite hand and come up under the foot with you hand and interweave each finger between each toe. This shouldn’t be that difficult or painful. It is? you’ve probably moved a lot more toward your problem and a fix, congrats!
3. Spread your toes apart. Like a Jedi master, try to use the force and concentration to get your foot at the toes to spread wide! You cant? aha! another clue.

1 minute each foot.

Next – spell the alphabet with your ankle. 26 letters as big as you can.

Mobility fixes the body!

If you need more information. There is no better online resource and fix than the group “The Foot Collective.” These guys changed my life and approach to foot pain, they made me a better practitioner.

For less than the cost of a single treatment at any clinic, they will help you become nearly an expert in foot pain and recovery; just don’t expect a simple or quick fix.

“A simple explanation does not become simple until it’s explained.” – CP