Core Focus DPT

Summer is the season for sandals, hiking trails, travel days, and long walks on the beach. But it’s also the time of year when many people suddenly find themselves hobbling out of bed in the morning with a stabbing pain in the bottom of the foot. If that sounds familiar, you may be dealing with plantar fasciitis—an inflammation or irritation of the thick band of tissue that runs along the arch of your foot.

But here’s something most people don’t realize: foot pain is often connected to what’s happening higher up the chain—particularly in your hips, pelvis, and pelvic floor. Surprising, right?

Let’s unpack why your foot might be hurting and how addressing your pelvic health can actually help.

What Is Plantar Fasciitis, and Why Is It Worse in Summer

Plantar fasciitis is commonly triggered by:

• Increased walking or running without proper prep
• Wearing unsupportive shoes
• Tight calves and limited ankle mobility
• Weak foot and core stabilizers

In summer, we tend to move more and prepare less. People go from sedentary winter habits to sudden activity—like beach runs, sightseeing, or yardwork—without easing in. Combine that with unsupportive footwear and standing for long periods, and the plantar fascia starts to rebel.

The pain usually strikes in the heel or arch, especially first thing in the morning or after sitting for a while. It might fade during activity but come back stronger later—turning something simple like walking the dog into a painful chore.

What Does the Pelvic Floor Have to Do With It?

The pelvic floor is a group of muscles that forms a hammock at the base of your pelvis. These muscles work closely with your core, hips, and deep stabilizers to support movement, posture, and pressure regulation.

So, how does that relate to your feet?

When your pelvic floor is dysfunctional—too tight, too weak, or poorly coordinated—your body starts to compensate. You may grip your glutes or hips more, collapse through your core, or shift your weight inefficiently. This compensation often travels down the chain, impacting how your feet contact the ground.

Here’s what can happen:

• Poor pelvic alignment changes foot mechanics, putting more stress on the arches.
• Weak core and pelvic support may cause the foot to overpronate or roll in.
• Increased tension through the posterior chain (calves, hamstrings, glutes) increases the strain on the plantar fascia.

In other words, foot pain is rarely just a foot issue. If you’re treating plantar fasciitis with ice and insoles but not addressing pelvic and core stability, you’re only getting part of the solution.

How to Protect Your Feet and Pelvic Floor This Summer

1. Supportive Footwear
Ditch the cheap flip flops. Opt for sandals with arch support or cushioned sneakers for longer walks.

2. Ease into Summer Activities
If you’re increasing your walking or running, do so gradually. Mix in strength training, mobility work, and rest days.

3. Stretch the Right Areas
Focus on the calves, hamstrings, and plantar fascia. Use a massage ball or water bottle to roll out the bottom of the foot.

4. Strengthen from the Core Down
Incorporate exercises that improve pelvic floor awareness and core control—think bridges, bird dogs, and diaphragmatic breathing. A pelvic health PT can help if you suspect deeper dysfunction.

5. Don’t Ignore the Signs
Pain that keeps returning, morning stiffness, or leaking with exercise could all be signs that your pelvic floor needs some attention too.

One Body, Many Connections

Your body works as one connected system. Foot pain, especially plantar fasciitis, isn’t just a local issue—it’s often a sign of something deeper going on. By supporting your feet and your pelvic floor, you can walk, hike, and play all summer long without getting sidelined by pain.

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** The views and opinions expressed on this site belong to Vigeo Ergo Consulting LLC. Any advice or suggestions offered herein are not a replacement for medical advice from a physician or other healthcare professional. My blogs are for informational and entertainment purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.