Is There a Link Between Plantar Fasciitis and Perimenopause?

Many women experience new and unexpected aches and pains during perimenopause and menopause. One of the lesser-known – but increasingly common – issues reported is plantar fasciitis: a sharp, stabbing pain in the heel, usually worse first thing in the morning or after long periods of standing.

But is this just a coincidence, or could hormones actually be playing a role?

Let’s explore what the research says and why more women are reporting foot pain during midlife.

What is Plantar Fasciitis?

Plantar fasciitis is inflammation of the thick band of connective tissue (the plantar fascia) that runs along the bottom of your foot, connecting your heel bone to your toes. This tissue helps absorb shock and support the arch of your foot.

When it's overused, overstretched, or begins to degenerate – as can happen with hormonal changes – it can lead to painful microtears, stiffness, and inflammation.

How Do Hormones Come Into It?

One of the key hormones that changes during perimenopause and menopause is oestrogen. While most of us know oestrogen as a “reproductive hormone,” it also plays a vital role in maintaining healthy connective tissue, including:

• Collagen production

• Tissue elasticity and strength

• Joint and tendon health

• Inflammation control

Perimenopause vs Menopause: What’s the Difference?

Perimenopause is the transitional phase leading up to menopause. During this time, oestrogen levels fluctuate unpredictably — surging high one day, dropping low the next. This hormonal rollercoaster can make it harder for the body to maintain tissue balance and resilience.

Menopause marks the point when periods have stopped for 12 months. After this, oestrogen levels stabilise — but at a much lower level than before.

Why It Matters for Your Feet

• During perimenopause, the constant up-and-down of oestrogen levels may cause tissues to become either too loose or too stiff at different times — impacting how your plantar fascia responds to load and stress.

• Postmenopause, when oestrogen remains low, your plantar fascia may become less elastic and slower to recover, increasing the risk of micro-tears, irritation, and chronic foot pain.

💡 Hormone Summary Box

Hormonal Phase	Oestrogen Level	Impact on Fascia
Menstrual Cycle (pre-peri)	Predictable fluctuations	Fascia adapts well to load
Perimenopause	Unpredictable highs/lows	Fascia may become irritated or unstable
Postmenopause	Consistently low	Fascia becomes stiffer, less resilient

What Does the Research Say?

A study in the Tohoku Journal of Experimental Medicine found that plantar fascia elasticity increases during ovulation (when oestrogen is high), affecting balance and stability. These shifts suggest that oestrogen has a real-time impact on foot mechanics.

Another study found a high prevalence (87.6%) of plantar fasciitis in postmenopausal women, suggesting a strong link between long-term low oestrogen and chronic foot pain.

Could Hormone Therapy Help?

Some women report that HRT (hormone replacement therapy) helps reduce symptoms of plantar fasciitis. This may be due to HRT’s ability to restore some collagen production and reduce tissue inflammation.

While more research is needed, it's worth discussing with a healthcare provider — especially if foot pain is affecting your quality of life during midlife and beyond.

What Can You Do?

If you’re dealing with plantar fasciitis and you're in perimenopause or postmenopause, you're not alone — and there are steps you can take to support your body:

✅ Improve mobility in your feet and ankles

✅ Strengthen your feet, ankles, lower legs and glutes

✅ Manage inflammation through nutrition and movement

✅ Get curious about your hormones — and seek personalised support

The Bottom Line

Plantar fasciitis is more than just an annoying foot pain — it can be a signal that your connective tissues are under stress, especially during the hormonal shifts of midlife.

Understanding how oestrogen affects the health of your fascia can empower you to make changes that support your whole body — not just your feet.

If you’re struggling with foot pain or simply want to feel stronger, more mobile, and more in control of your health in midlife, I’m here to help. At Michelle Brown Women's Wellness, I combine movement coaching, massage therapy, and hormone-informed strategies to support women through every stage of life.

Get in touch today to start feeling better from the ground up — literally.