Menopause & Plantar Fasciitis

Struggling with Heel Pain During Menopause? Here's Why (and How to Fix It)

Understanding the Plantar Fascia and its Role in Foot Health

Ever get out of bed and feel a sharp, burning, “why does my heel hate me?” kind of pain first thing in the morning? If so, your plantar fascia might be trying to tell you something.

What’s the Plantar Fascia, anyway?

Think of the plantar fascia as the strong, supportive band running along the bottom of your foot, like the body’s built-in arch support system. 

It:

• Helps support your arch

• Absorbs shock every time you walk or run

• Handles about 10-14% of your body weight with each step

  (that’s a LOT of work)

Because you use it literally all day long, walking, standing, running, chasing kids, grocery shopping, if it becomes irritated, your whole foot can feel it.

What Is Plantar Fasciitis?

Plantar fasciitis is one of the most common reasons for heel pain, especially morning heel pain.

You may notice:

• Sharp, stabbing heel pain when you first stand up

• Pain that eases as you move, then returns later

• A dull ache through the arch or heel 

• Soreness after long days on your feet

Why it happens:

Over time, repeated stress and tiny micro-tears in the fascia can make the tissue irritated and sensitive. 

So… What Does Menopause Have to Do With It?

Menopause isn’t just about changes in mood, temperature swings, or sleep patterns. There’s also a big hormonal shift happening, especially with estrogen. 

Estrogen is a superstar hormone for tissue health, helping keep things:

• Strong

• Elastic

• Able to recover from stress

When estrogen levels drop during menopause:

• Collagen production decreases

• Tissues become less springy and resilient

• Your plantar fascia may struggle to handle day-to-day load

• Bone density changes can also affect foot mechanics 

Put simply: Less estrogen = tissues that fatigue faster and get irritated more easily.

Which is why foot or heel pain may show up (or flare up!) around this time. 

How Can Physiotherapy Help for Those with Menopause and Plantar Fasciitis?

Good news: plantar fasciitis is very treatable, especially with the right approach:

At our clinic, treatment often includes:

• Manual therapy to reduce tightness and improve blood flow

• Targeted mobility work for the ankle and calf

• Strengthening exercises for the foot and lower leg 

• Smart load-management so you can stay active without flare-ups

• Education on footwear and activity habits

At-Home Exercises for Plantar Fasciitis

Towel Curl 

• Strengthens your small foot muscles 

• Place a towel on the floor

• Curl your toes to scrunch the towel toward you

• Slow and controlled reps

Knee-to-Wall Stretch

• Improves ankle mobility & calf flexibility

• Foot close to wall

• Bend knee toward wall without lifting heel 

Plantar Fascia Massage 

• Relieves tension & improves blood flow 

• Roll foot on a ball or frozen water bottle 

• Slow pressure from heel to toes

Toe-Supported Heel Raises

• Builds arch-supporting strength

• Toes on a folded towel

• Lift heels slowly, pause at top, lower slow 

Plantar Fascia Stretch

• Targets tissues directly 

• Cross ankle over knee

• Pull toes back gently until stretch is felt 

Consistency > intensity, little bits often work best!

Not Just a Menopause Thing

While menopause can increase the risk, plantar fasciitis can affect anyone:

• Runners 

• Daily walkers

• Teachers & nurses on their feet all day

• People with flat feel or stiff ankles

• Weekend warriors

Basically, if you move (and we hope you do!), you can experience plantar fascia irritation.