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All Archived Updates for:

Complete Guide to Plantar Fasciitis

This page lists all 117 updates for one article on PainScience.com, Complete Guide to Plantar Fasciitis For a more general summary of everything new around PainScience — recent updates for all articles, new articles, blog posts, and new study summaries, see What’s New on PainScience.com?

  1. Nov 14, 2020 — Major expansion, regenerative medicine — Added an introduction about regenerative medicine in general, a more bullish assessment of PRP, and some new basic notes about stem cell therapy.
  2. Aug 9, 2020 — Science update, calf tightness — Substantially improved referencing, with some small but genuinely useful and interesting implications. Best kind of science update!
  3. Aug 8, 2020 — Science update, nature of the beast — Minor but interesting extra detail about exactly how common plantar fasciitis is (spoiler alert: very common). Upgraded referencing on the topic of plantar fascia thickness.
  4. Jul 13, 2020 — Science update — Discussed some interesting new data on the clinical relevance of plantar fasciitis thickness. Do thicker soles mean you’re in worse trouble? Probably not.
  5. May 2, 2020 — Added info, orthotics chapter — Added basic information and a brief cautionary tale about metatarsal pads.
  6. May 1, 2020 — Science update — Cited a more recent review and added a little bit of extra analysis.
  7. Feb 5, 2020 — More content, hall of treatment shame — Added magnesium supplementation.
  8. Feb 5, 2020 — More detail, strengthening section — Added a general intro to therapeutic strength training and some commentary on intrinsic foot muscle strengthening and “corrective” exercise.
  9. Feb 5, 2020 — New chapter, prolotherapy —
  10. Nov 1, 2019 — Science update — Upgraded the rationale and referencing for icing in the absence of acute inflammation.
  11. Nov 1, 2019 — Major science update — Updated the discussion of inflammation with an important new subsection, “The other side of the story: don’t count inflammation out quite yet,” based mainly on the fascinating research of Dakin (among others).
  12. Aug 24, 2019 — Upgrade, strengthening section — In response to a reader inquiry, I discussed eccentric training, the Alfredson protocol, and the difference between heel drops and heel raises.
  13. Jul 31, 2019 — Expanded, surgery chapter — Added much more information about general issues with orthopedic surgeries. Reviewed a popular but terrible surgery — blocking ankle pronation with a screw in the joint! Yikes.
  14. Jul 31, 2019 — Minor addition — Added a sub-section about tarsal tunnel syndrome
  15. May 16, 2019 — Upgrade, strengthening section — A small but good thing: embedded a high quality demo video for the specialized heel raise I recommend.
  16. Apr 26, 2019 — More detail, strengthening chapter — Added discussion of one vs two-footed raises and a more detailed progression example.
  17. Apr 26, 2019 — More information, cast boot chapter — Added discussion of actual plaster casts, comparing and contrasting with cast boots.
  18. Mar 24, 2019 — New chapter, Women and plantar fasciitis: the possible role of estrogen —
  19. Feb 15, 2019 — Addition, differential diagnosis section — Added Baxter’s neuritis, the carpal tunnel syndrome of the foot.
  20. Feb 15, 2019 — New section, about Baxter’s neuritis —
  21. Jan 4, 2019 — Science update, regenerative medicine section — Added brief discussion of the poor state of evidence for stem cell therapy, citing Pas et al.
  22. Nov 24, 2018 — Improvements, icing section — Edit for clarity and keeping up with the times, especially acknowledging changes in the science of inflammation of repetitive strain injuries. Also added a new sub-section on “the frozen water bottle trick.”
  23. Oct 22, 2018 — Minor science update, steroid injections — Replaced a citation to an old, withdrawn review with a much more recent review (which reached the same conclusions).
  24. Oct 6, 2018 — New section, More invasive shockwaves! Tenex and percutaneous ultrasonic fasciotomy (plus Topaz) —
  25. Aug 24, 2018 — More detail, relative rest section — Explained in detail how to choose foot-friendly exercises.
  26. Aug 24, 2018 — Addition, differential diagnosis section — Added Os trigonum syndrome, AKA “the nutcracker-phenomenon.”
  27. Jul 25, 2018 — New section — A new standard chapter for most PainScience.com tutorials summarizing several key concepts about placebo.
  28. Jun 20, 2018 — New sub-topic, strengthening section — Answered a frequently asked question much more thoroughly: Does using arch support make your arches weaker?
  29. Jun 20, 2018 — Addition, differential diagnosis section — Added L5/S1 radiculopathy.
  30. Apr 26, 2018 — Added new stretch, arch stretchg section — A reader suggested yoga’s ‘broken toe pose.’
  31. Mar 3, 2018 — Clarification — Added more thorough explanation of guidelines for “total” and “profound” rest.
  32. Mar 3, 2018 — New section, the role of weight — Long overdue discussion of a minor sub-topic!
  33. Jan 13, 2018 — Science update — Added sidebar, “What’s normal heel raise endurance?” based on Lunsford et al.
  34. Nov 28, 2017 — Science update, nature of the beast — Cited and briefly discussed Riel et al’s 2017 suggestion that “plantar fasciitis” is a misleading name.
  35. Aug 17, 2017 — New section — A review of other kinds of problems with the plantar fascia and how some might be related to and confused with plantar fasciitis.
  36. Aug 3, 2017 — Major science update, arch stretching — The section now takes a much more detailed look at the only relevant science.
  37. Aug 3, 2017 — Science update, night splints — Night splints now have their own section, along with some more detail and science updates.
  38. Aug 3, 2017 — Rewrite, calf stretching section — Complete citation reboot and much more thorough critical analysis of calf stretching science.
  39. Aug 3, 2017 — Rewrite, stretching intro — Complete revision of the introduction to stretching.
  40. Apr 29, 2017 — Rewrite — Like-new section with many new concepts, citations, and recommendations related to impact.
  41. Apr 28, 2017 — Rewritten — Thorough revision with many updated citations, focusing mainly on orthotics efficacy.
  42. Mar 28, 2017 — Minor update — Added an analogy, an example, a useful link, and generally modernized the section.
  43. Jan 28, 2017 — New section — An important tip I should have written about long ago, finally added.
  44. Sep 26, 2016 — Science update — More recent test and reviews of steroid injection now cited. No significant change in recommendations, but the evidence is more settled now.
  45. Apr 14, 2016 — Science update — Significant revision in light of (finally!) good new evidence about natural running and injury prevention.
  46. Mar 17, 2016 — Good news update — Another good news update: ESWT is starting to look more promising. The section has been revised to be much more positive.
  47. Feb 26, 2016 — New advice — Not only a new section but new good news! First version added Feb 2, substantial edit and expansion Feb 26.
  48. Jan 4, 2016 — Update — Careful and thorough editing/update of NSAID recommendations, especially with regards to safety.
  49. Jul 9, 2015 — Science update — Some good news changed to bad news: a discouraging follow-up study on arch-specific stretching.
  50. May 16, 2015 — Upgraded — Many editorial and referencing improvements.
  51. Sep 23, 2014 — New section — A short new section, finally, on PRP injections. It’s brief, but links to a main, free article covering the topic in some detail.
  52. Jul 9, 2014 — Major edit — Modernized. I continue to hone my understanding of pain weirdness science and its implications.
  53. May 24, 2014 — Minor addition — Brief review of calf-stretching gadgets
  54. Apr 1, 2014 — Upgraded — Much more information about the (minor) significance of bone spurs. They may not matter a lot, but it’s good, useful, evidence-based context.
  55. Jan 1, 2014 — Major update — The first complete professional editing of this book has now been completed. Although the difference will not be obvious to most readers, several hundred improvements and corrections were made, and it is definitely a smoother read.
  56. Dec 11, 2013 — Minor update — Added a fun science item about the amazing ankle mobility of the Twa people of Africa.
  57. Jul 11, 2013 — New recommendation — Now recommending a specific type of MRI to scan for bone swelling. Thanks to reader R Russell for the suggestion.
  58. Jun 4, 2013 — Minor update — Added a terrific quote from a famous podiatrist about inconsistency in orthotics prescriptions.
  59. Mar 29, 2013 — Minor update — Upgraded risk and safety information about Voltaren Gel.
  60. Feb 4, 2013 — Product upgrade — Audiobook version now available.
  61. Jan 11, 2013 — Improved — Expanded and edited. Reflexology and acupuncture added.
  62. Jan 11, 2013 — improved — A little more and better advice.
  63. Dec 7, 2012 — Minor update — More detail in my personal story of truly structural foot problem.
  64. Nov 29, 2012 — Expanded — Added much more detailed self-help information for trigger points.
  65. Nov 26, 2012 — Major upgrade — Rewritten, modernized, expanded.
  66. Nov 24, 2012 — Minor update — Some customizing of “brain wrangling” for plantar fasciitis.
  67. Nov 20, 2012 — Science update — Weak but interesting new evidence on natural running and injury prevention.
  68. Nov 9, 2012 — Rewritten — Bigger, better, more positive discussion of this option.
  69. Oct 28, 2012 — Major update — A “minor” science item really changed the tone of this section. The point is still the same — avoid heels — but now it’s a more interesting point.
  70. Oct 25, 2012 — Science update — Unimportant but interesting science update about the forces required for arch muscles to activate for support.
  71. Oct 17, 2012 — New section — New standard section I’m introducing to most of the tutorials to “manage expectations.” Too many readers assume there’s going to be a specific miracle treatment plan.
  72. Oct 15, 2012 — Rewritten — Completely revised to reflect new science and new understanding of the interaction of ice with “inflammation.”
  73. Oct 12, 2012 — New science — Same content, more science support.
  74. Oct 10, 2012 — New section —
  75. Oct 7, 2012 — Science update — References pretty much completely renovated and upgraded — and generally good news for once.
  76. Oct 7, 2012 — New section —
  77. Oct 6, 2012 — Like new — Major upgrade, with a much more detailed introduction to this part of the book, and long and useful list of summarized treatment options.
  78. Oct 5, 2012 — Minor update — Slightly expanded and clarified. Added a note about feeling a thickened plantar fasciitis with your fingers.
  79. Oct 5, 2012 — Minor update — Several minor clarifications and improvements.
  80. Sep 29, 2012 — New section —
  81. Sep 28, 2012 — New section —
  82. Sep 25, 2012 — New section —
  83. Sep 25, 2012 — Edited — Revision in preparation for audiobook production, with a focus on modernizing information about trigger points.
  84. Sep 25, 2012 — Edited — Revision in preparation for audiobook production, with a focus on modernizing information about trigger points.
  85. Sep 18, 2012 — Rewritten — Merged information on arches and pronation, rewrote for clarity, and added a couple nice new supporting quotes.
  86. Sep 18, 2012 — Edited — Longer and clearer than before. In particular, I came up with a much better way of explaining the fragility of “bony” spurs.
  87. Jul 4, 2012 — Science update — Added good new evidence that customization of orthotics isn’t very accurate.
  88. May 11, 2012 — New section — Inspired by something surprising that I learned writing the new surgery section, this is a brief description of another major possible explanation for persistent symptoms.
  89. May 10, 2012 — New section — Substantive new section of about 1400 words, with several footnotes and new references.
  90. May 5, 2012 — More expert opinion — Added a particularly strong anti-steroids opinion to the section.
  91. Dec 21, 2011 — Minor update — Added some more detail to exercise description, and a whimsical ankle coordination challenge.
  92. Dec 13, 2011 — Minor update — Addressed some common fears about the threat of getting out of shape while resting.
  93. Sep 28, 2011 — Minor update — Added reference to Kong et al, about the effect of shoe wear.
  94. Aug 26, 2011 — New section. — Now cautiously endorsing Oesh shoes.
  95. Aug 22, 2011 — Minor update — Added a reference about high heels and knee pain.
  96. Jun 21, 2011 — Major update — Major improvements to the table of contents, and the display of information about updates like this one. Sections now have numbers for easier reference and bookmarking. The structure of the document has really been cleaned up in general, making it significantly easier for me to update the tutorial — which will translate into more good content for readers.
  97. Mar 20, 2011 — New section — Finally, long overdue, a new section on this topic (for all the running injury tutorials, in fact).
  98. Jan 18, 2011 — Minor update — Added a reference to a large, interesting study that showed that custom orthotics failed to reduce injury rates in marines.
  99. Sep 30, 2010 — Improved — Beefed up with better explanations and science about how plantar fasciitis involves more “degeneration” of your foot than inflammation.
  100. Aug 6, 2010 — New cover — At last! E-book finally has a “cover.”
  101. Jul 16, 2010 — Expanded — Added a substantial chunk of content about a promising experimental treatment protocol. Unproven but interesting.
  102. Dec 30, 2009 — Minor Update — Some new comments on Graston Technique in response to a reader’s questions.
  103. Dec 30, 2009 — Minor update — Added an answer to a reader question, “Are soft night splints good enough?”
  104. Dec 30, 2009 — New section —
  105. Sep 25, 2009 — The world of plantar fasciitis science moves slowly. However, here’s an interesting addition: “.”
  106. Apr 1, 2009 — The visual design of the site was upgraded over the past several days. Although this is not an update to the content of this tutorial, it is nevertheless a significant upgrade for all of them — like publishing new editions of books with better typesetting and layout. The new design is even cleaner and reader-friendly; it now looks that good in most web browsers; and pages load as much as 50% faster. Many under-the-hood improvements will make it much easier for me to improve tutorial content. The tutorials are now well-oiled machines of digital publishing goodness, vastly superior to the low-production values of most eBooks. More information about the upgrade is published on the front page.
  107. Feb 26, 2009 — Science update for the section “.”
  108. Nov 17, 2008 — Minor addition of item to the list of “” treatments.
  109. Aug 14, 2008 — Today I made numerous minor corrections, and significantly upgraded and expanded the section “” while I was researching possible causes of unusual heel pain in one of my patients. I learned some peculiar things about “fat pad syndrome,” which turns out to be almost completely unstudied and unexplained — another odd little musculoskeletal mystery.
  110. Jul 26, 2008 — Minor improvements to icing and contrasting prescriptions, and added a case study story.
  111. Jun 1, 2008 — Added a couple references and made a number of minor clarifications and corrections based on reader feedback. Thanks, everyone!
  112. Mar 13, 2008 — Started upgrading the footnoting method today, with minor content improvements as well. Until now, the plantar fasciitis tutorial was the only major article left on PainScience.com that didn’t use “dynamic” citations that link to the bibliography. It’s taken literally years to implement that system, and this is the final tutorial to upgrade! At long last! It won’t mean much to anyone else, but it’s quite a milestone for me.
  113. Jan 19, 2008 — Added the section “.”
  114. Dec 23, 2007 — Added the section “.” I review the Sonic Relief product for plantar fasciitis, and reveal some interesting statements from the company’s medical officer.
  115. Dec 15, 2007 — Added the section “,” and updated evidence about night splints in the “” section. All of this new material is summarized for free in the short article, Plantar Fasciitis Patients Have Thick Soles
  116. Dec 8, 2007 — Revised and expanded the introductory sections, and upgraded the sections about massaging and trigger points to be more thorough. Added reference to recent research evidence that the plantar fascia is thicker in plantar fasciitis patients.
  117. Aug 26, 2007 — Upgraded the orthotics section (see “”) with two new footnotes and some more detail and clarity.