Why Is My Plantar Fascia Not Getting Better? #1 — Ignoring the Hip–Foot Connection

Struggling With Plantar Fasciitis That Won’t Heal?

If you’ve been battling plantar fascia pain (often called plantar fasciitis), you know how stubborn it can be. From the stabbing heel pain in the morning to the ache after walking or standing too long, it can feel like nothing you try really works.

The question is: why isn’t my plantar fascia getting better?

One of the biggest reasons is that most people treat plantar fascia pain as only a foot problem. But here’s the truth your hips may be the missing link.

The Hip–Foot Connection With Plantar Fascia

Your hips play a powerful role in how your feet move:

• When the hips rotate outward → the arch of your foot lifts naturally.

• When the hips lose mobility → the foot flattens and collapses.

When that happens, the plantar fascia is forced to carry too much stress and eventually breaks down.

So what looks like a foot problem is often really a hip problem.

Why Ignoring the Hips Keeps Plantar Fasciitis Stuck

If your plantar fascia pain keeps returning despite treatments like:

• Rolling a ball under your foot

• Wearing orthotics

• Getting cortisone injections

• Using taping or special shoes

it may be because the root cause isn’t being addressed. Without restoring hip mobility and stability, the fascia continues to be overloaded.

Think of it like fixing the tires on a car without ever correcting the wheel alignment, the problem just comes back again.

What You Can Do to Fix It

The good news? You can restore the hip–foot connection with the right approach.

3 Key Steps:

1. Test Yourself  Try a single-leg balance test or hip rotation test. If your hips feel stiff or weak, it’s a clue your fascia is compensating.

2. Add Hip Stretches & Mobility Work  Stretches like the piriformis stretch or hip flexor release reduce strain on the plantar fascia.

3. Reconnect Hip & Foot Exercises like single-leg balance retrain the communication between your hips and feet, giving your fascia the support it needs.

Single leg balance basically means standing on one leg balancing. If you find this difficult use a bench top or chair for safety. Another good place to do it is in the shower. You must make sure you are barefoot, do not practice balancing in shoes as this is effectively a waste of time. Aim to balance on one leg for 5 minutes in total in a day. 

The Takeaway

If you’ve been wondering “Why is my plantar fascia not getting better?” The answer may not be in your foot at all.

By ignoring the hip–foot connection, you’re treating symptoms instead of the cause. When you fix the hips, you relieve the fascia from carrying the entire workload. That’s how lasting recovery from plantar fasciitis really happens.