Plantar fascia strain — or plantar fasciitis — is one of the most common causes of heel pain, affecting both active individuals and those who spend long hours on their feet. The plantar fascia is a thick band of tissue that runs along the bottom of your foot, connecting your heel bone to your toes and supporting the arch. When this tissue becomes overstretched or inflamed, it can lead to stabbing pain, stiffness, and discomfort that can interfere with daily activities.
While most people associate plantar fascia pain with activity, it can also hurt when you’re resting or even sleeping. Understanding why this happens — and how physiotherapy and chiropractic care can help — is key to achieving lasting relief.
Why Plantar Fascia Strain Causes Pain (Even at Rest)
Plantar fascia strain typically causes sharp pain in the heel or arch, often worse with your first steps in the morning or after long periods of standing or walking. However, many people are surprised to find that it can also hurt when resting.
When you’re sitting or lying down, your foot may remain in an awkward position that keeps tension on the plantar fascia. Since the tissue is already inflamed and sensitive, even light pressure or stretching can trigger discomfort. Additionally, prolonged inactivity reduces blood flow, allowing inflammation and stiffness to build up, which can make the pain more noticeable when you finally get up.
If your plantar fascia strain is causing pain at night, it’s a good idea to seek professional help. Physiotherapists and chiropractors can assess the condition, identify underlying causes, and create a treatment plan that targets the source of your pain.
Does Plantar Fascia Strain Hurt All the Time?
The answer is — not necessarily. Pain can be intermittent or constant, depending on the severity of the strain and how long it has been left untreated. Mild cases may only cause pain during physical activity or after prolonged standing. More advanced or chronic cases may cause pain even when resting or at night.
Factors such as standing for long periods, wearing unsupportive footwear, walking on hard surfaces, or experiencing sudden weight gain can all worsen symptoms. Without proper care, what starts as mild irritation can develop into chronic inflammation, making recovery more difficult.
Early intervention from a physiotherapist or chiropractor can make a significant difference, helping to prevent the condition from becoming long-lasting or debilitating.
Why Plantar Fascia Strain Hurts More at Night
Nighttime pain is a common complaint among those with plantar fascia strain. During the day, regular movement helps keep blood flowing through the area, which can temporarily reduce inflammation and stiffness. But when you rest or sleep, your feet remain still for hours, allowing inflammation to build up and tissues to tighten.
Sleeping positions can also play a role — pointing your toes downward or tucking your feet under you can increase tension on the plantar fascia, leading to pain when you move or stand up in the morning.
Tips to Reduce Nighttime Pain:
- Stretch before bed: Gentle calf and foot stretches reduce tension.
- Use a night splint: Keeps your foot in a neutral position while sleeping.
- Apply ice before bed: Helps minimize inflammation and soreness.
- Wear supportive shoes during the day: Avoid high heels or flat shoes with poor arch support.
If pain persists despite these measures, consult a physiotherapist or chiropractor for a more personalized approach.
The Impact of Inactivity on Plantar Fascia Strain
It might seem that resting the foot would help relieve plantar fascia pain — and short rest periods are helpful — but prolonged inactivity can actually make the condition worse. Here’s why:
- Stiffness and Weakness: Inactivity weakens the muscles supporting your foot and decreases flexibility, increasing the risk of reinjury.
- Poor Circulation: Reduced movement slows healing and prolongs inflammation.
- Weight Gain: Less activity can lead to weight gain, putting additional strain on the plantar fascia.
- Loss of Flexibility: Tight calf muscles from inactivity can further increase tension on the plantar fascia.
That’s why a balanced approach — combining rest with gentle movement, stretching, and professional care — is essential for recovery.
How Physiotherapy Can Help
Physiotherapy is one of the most effective treatments for plantar fascia strain. A physiotherapist can assess your condition and develop a customized plan to reduce pain, promote healing, and prevent recurrence.
How Chiropractic Care Can Help
Chiropractic care complements physiotherapy by addressing biomechanical issues that contribute to plantar fascia strain. Chiropractors focus on restoring proper alignment in the foot, ankle, and spine to reduce stress on the affected tissue.
The Integrated Approach at CARESPACE Health+Wellness
At CARESPACE, we take a multidisciplinary approach to treating plantar fascia strain. Our physiotherapists and chiropractic doctors work collaboratively to address both the symptoms and the root causes of your pain. This integrated care model includes a comprehensive assessment, collaborative treatment plans, and ongoing monitoring. Together, this holistic approach not only relieves pain but also improves long-term foot health and helps prevent future injury.
Take the First Step Toward Recovery
Plantar fascia strain can be painful — whether you feel it during activity, at rest, or at night — but it doesn’t have to hold you back. With proper care, stretching, supportive footwear, and professional guidance, you can heal and return to the activities you love.
If you’re struggling with persistent heel pain, book a free, no-charge online appointment with a Kitchener physiotherapy or chiropractic practitioner at CARESPACE Health+Wellness. Our team is here to listen, assess, and create a personalized treatment plan to help you move comfortably again.
For expert insights on recovery and prevention, visit our Plantar Fascia Strain Resource Hub.
