What is Plantar Fasciitis and how to treat it

What is Plantar Fasciitis and how to treat it

What in the HEEL hurts so bad?

Ok - Dad jokes aside - if you are suffering from ongoing heel pain or pain in the arch of your foot, there is a chance you could suffer from plantar fasciitis (PLANtur fas-e-I-tis).


Plantar fasciitis, the most common form of heel pain in North America, is the inflammation along the plantar fascia, a bowstring-shaped band of tissue that connects your heel bone to your toes. This band of tissue supports the arch of your foot and provides shock absorption when you walk.

The condition is marked by a persistent stabbing pain that most commonly occurs after a period of rest, such as when you first wake up in the morning or after sitting for a lengthy amount of time. The pain decreases with activity but recurs again after rest.

While anyone can develop plantar fasciitis, you are more likely to develop the condition if you:

  • Spend significant time on your feet each day
  • Are obese
  • Are between 40 and 60 years of age
  • Are flat-footed or have high arching feet
  • Have an abnormal walking pattern
  • Engage in certain types of activities, such as long-distance running or ballet dancing

Plantar fasciitis occurs when the stress and tension placed upon the plantar fascia become too great. When this happens, the band can sustain small tears and inflammation.



Don’t worry - you don’t have to live in pain forever! Plantar Fasciitis can be treated relatively simply by stretching, focusing on recovery and adding a supportive insole to your shoes.


Muscle tightness in your feet and calves can increase the risk of Plantar Fascitis. Stretches that release your calf muscles will reduce the pain.

Loosen foot muscles by rolling a small ball, like tennis, lacrosse or ball, under your foot from front to back while sitting in a chair. Placing the ball under your foot, roll it from front to back for two minutes and then switch feet.

Curling a hand towel or washcloth with the toes can stretch the foot and calf muscles. While sitting in your chair, place a small towel in front of your foot. Channel your inner primate by grasping the towel with your toes and curling them toward your heels. Relax your foot. Do this four more times and then repeat on the other side.


When you start to experience heel pain, that’s a sign that your need to rest your injured foot. Using the R.I.C.E. method immediately can mitigate the pain intensity.

R: Rest the painful area for a few days.
I: Ice the area for 20 minutes at a time to relieve inflammation.
C: Compress the area with a soft wrap to reduce swelling.
E: Elevate the area by putting the foot on a few pillows.


Your body is not meant to stand for extended periods, day after day, yet whether in work or play, many of us do. Studies have shown that wearing plantar fasciitis insoles can significantly decrease foot pain and increase foot function capacities within four weeks. A supportive insole can alleviate and mitigate pain by reducing the stress put on your feet while providing comfort, support and shock absorption.

The Esker shape is designed specifically to provide integrated arch support through our integrated metatarsal pad. Our full run of sizes ensures that the heel cushion is aligned correctly to absorb shock.


Esker Insoles will fit in any closed-toe shoe with a removable insert. They are easily trimmed to find that perfect fit, and with our 30-Day Satisfaction Guarantee, you’ve got nothing to lose except foot pain. 


Our goal is to provide our customers with everything they would expect from a premium, supportive orthotic insole combined with the technical performance and comfort of wool.

We're proud to provide support and comfort to athletes, professionals and weekend warriors. Here's what our customers are saying:

"I had plantar fasciitis years ago, and I could feel some discomfort in my right heel starting a couple of months ago, so I ordered these insoles to see if they would help. I've been using them for about a month, and the pain is pretty much gone." - Cyndi D.

"Great fit, comfort & warmth for my biking shoes and steel toe work boots. Biking (commuting) to and from work in all conditions in Vancouver, BC, these insoles have given me extra comfort and warmth here in the cold, damp North Shore Mountains. My feet and shoes don't smell as they don't sweat. I highly recommend such a quality product." - Andy M.

"I popped my Esker insoles in my Blundstone boots, and I never looked back! I wear them every day. They transformed my old worn-down boots into warm, comfy, all-weather (wet coast) friends. I love them and recommend them to everyone I can." - Andrea S. 

fitness foot health

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