Hypermobility and Plantar Fasciitis

I’m not sure if it’s more prevalent in the hypermobile community but I see a fair amount of Plantar Fasciitis in the clinic. This is a painful inflammatory condition of the plantar fascia under the foot. This fascia runs from the heel to the toes. It is typically worse in the mornings when the plantar fascia has stiffened overnight, and movement gradually improves it during the day for some people.

chronic pain

by Jeannie di Bon, December 18th, 2021

Hypermobility and Plantar Fasciitis

Runners can get this condition a lot due to the stress of hitting the ground, which can irritate the tissue.

Maybe the incidence of flat feet in the hypermobile foot is a contributing factor. The tissue has lost its elasticity and bounce, and this can lead to poor foot mechanics, pressure in the wrong part of the foot and our general tendency towards sensitive, inflammatory tissue. A condition like EDS tends to lean towards inflammatory tissue anyway – and it does not take much to stir it up sometimes. The subsequent poor gait to avoid increasing foot pain can lead to knee, hip and back pain. So, we want to catch this condition before it impacts the rest of the body.

What can we do to help the hypermobile foot avoid plantar fasciitis? Over on my YouTube channel, I have a short exercise routine specifically for this painful condition as part of my A-Z of Hypermobility. The letter F for hypermobility is focused on fascia and feet. Treatment will typically involve mobilising and dynamic stretching of tight calf muscles that are often the instigator of this condition. To start working on this at home, I would recommend
1) Ankle Circles in both directions
2) Walking on the spot
3) Heel raises and lowers on a bottom step
4) Pointing and flexing your foot into a band against resistance
5) Massaging the foot on a spikey ball or tennis ball (but not if pregnant).

Wishing you Happy, Healthy Feet this Festive Period.


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Ann - 11th June 2023

My daughter has the exact same problem as this. We have seen multiple physios and podiatrists, all to no avail. It seems s very confusing. The pain has been for 5 years or so.


    Jeannie Di Bon - 20th June 2023

    Sorry to hear. Hope this was useful info.


Amy Barrick - 15th November 2022

What would it indicate if the pain is better in the morning and worsens through the day? The main pain is in the forward part of the underside of my heel, toward the arch, right as the heel is ending. And it’s awful:( I can find nothing that alleviates it. Standing is worse than walking, but waking is still pretty bad.


    Jeannie Di Bon - 17th November 2022

    Sorry to hear. It is very difficult to give a specific answer without seeing you walking or moving. It could be a number of things. Please do see a physiotherapist for a diagnosis. Hope it settles soon,



Annette - 9th November 2022

Not going barefoot in my home keeps my plantar fasciitis at bay. I wear my Birkenstocks in the house. I used to be the person who didn’t allow shoes inside. If I get lazy about it I can feel the pain start back up.


Kristyanne Robinson - 3rd July 2022

I have Eds and have dealt with plantar faciitis for years. I initially treated it in the ways you recommended above with little to no relief. I eventually encountered a sports medicine dr who told me that with eds I should not be stretching “ever” as I am never actually stretching the muscle but rather the connective tissue and therefore worsening the problem. I recently encountered a physiotherapist who was telling my daughter (also eds) to stretch for her feet and when I explained what that dr had told me she seemed quite confused. So now I’m confused. To stretch or not to stretch!? Going off my experience, at least with feet it has not been helpful. But then neither has chiro, acupuncture, massage, light therapy, heat, ice, rest, tens therapy, and a reconditioning program!


    Jeannie Di Bon - 5th July 2022

    Thank you for taking the time to comment. It can be a really frustrating condition. It is often caused by tight calf muscles that pull on the plantar fascia so mobilising and improving foot and lower limb function will help. I don’t recommend static stretching but do encourage dynamic stretching – where you don’t hold the stretch end of range but move in and out of a stretch. Much more beneficial.