Plantar fasciitis is one of the most common causes of foot pain, with 10% of people experiencing the condition at some point in their life. The plantar fascia is a thick connective tissue that runs along the bottom of the foot to support the arch of the foot. When the tissue becomes inflamed due to repeated activity that places excessive strain on the area (typically running, jumping, or prolonged standing), it results in plantar fasciitis. The pain associated with plantar fasciitis is usually described as a stabbing pain at the heel, and is typically worse in the morning with the first steps of the day, after prolonged standing or standing after prolonged sitting, and after activity. Below are four simple exercises that you can do at home to help stretch the plantar fascia and associated muscles to reduce pain.
In addition to the above exercises, you can also improve symptoms by limiting or modifying activities that aggravate pain, wearing supportive shoes (and replacing old, worn ones), and applying ice to the area for 15 minutes at a time up to 3 times a day. Physical therapy can help to reduce plantar fasciitis pain, but more importantly it can also address related functional limitations that may arise and prevent recurrence of the condition.
Depending on your specific presentation and impairments, the physical therapy treatment program may vary. Generally, stretching and strengthening exercises are the primary focus, but balance training, manual therapy (including soft tissue mobilization and joint mobilization), gait training, and administration of therapeutic modalities (such as ice) for pain management may also be utilized. Regardless of the treatment methods used, the goal will ultimately remain the same: relieve pain and improve pain-free function.
Plantar fasciitis rarely goes away on its own without any sort of activity change or treatment. If you are tired of waking up every day with pain in your feet, call Respire Physical Therapy or click here at (703) 671-1871 to schedule an evaluation and begin working towards a solution to your pain today!
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