Your Dehydration May Be Causing Your Plantar Fasciitis
When the weather cools down in San Diego, I often see an uptick in clients struggling with plantar fasciitis. The common thread? Dehydration.
Most of us don’t think about hydration as the temperatures drop, but cold, dry air actually pulls more moisture from your skin and tissues. Over time, this can affect the health of your fascia—the connective tissue that plays a major role in foot pain.
What Fascia Has to Do With Plantar Fasciitis
Your fascia is a web-like network that surrounds and protects your muscles, bones, and organs. At the bottom of your foot, the plantar fascia absorbs impact with every step you take.
Here’s the catch: Stiff Fascia + Repetitive Strain = Micro Tears, Inflammation, and Pain
When your fascia becomes dehydrated, it loses its natural flexibility and glide. That stiffness means more strain on your feet, which can trigger or worsen plantar fasciitis.
Why Hydration Matters for Foot Pain Relief
Fascia is like a sponge—it needs water to stay supple and resilient. Without proper hydration, your stretching, foam rolling, or even massage sessions may not feel as effective.
Massage therapy (including myofascial release and neuromuscular techniques) absolutely helps by:
Releasing tension
Restoring fascial flexibility
Improving circulation to rehydrate tissues
But if your body is running on empty when it comes to water, massage is only half the solution.
Simple Ways to Stay Hydrated This Winter
If your plantar fasciitis has been nagging you more than usual, try these hydration hacks to give your fascia what it needs:
Use a straw: Studies from NIH show people drink more water when sipping from a straw—it’s easier and faster.
Water before coffee: Start the day with a glass of water before your morning cup of joe to offset coffee’s dehydrating effects.
Add electrolytes: After sweaty workouts, add a clean electrolyte mix (I love LMNT) to restore minerals and hydration.
Eat water-rich foods: Snack on cucumbers, celery, watermelon, and oranges to sneak in hydration throughout the day.
Sip coconut water: One of the most hydrating drinks out there! If the flavor is too strong, dilute it with water or infuse it with fruit.
Bottom Line: Hydration + Massage = Happy Feet
If you’ve been battling foot pain that won’t go away with stretching or foam rolling, hydration may be the missing piece. Pair it with targeted bodywork, and you’ll give your plantar fascia the best chance to heal and stay pain-free.
Warmly,
Nicki