Plantar Fasciitis: Getting to the Bottom of Foot Pain

Physical Therapy for Plantar Fasciitis 

Have you ever had foot or heel pain that seems to linger, especially when you first get up or after sitting for a while? Your symptoms could be attributed to plantar fasciitis or irritation of a thick band of fascia found on the bottom of your foot. Plantar fasciitis is a very common injury we treat in physical therapy and typically responds well to conservative treatment. 

Why does Plantar Fasciitis Happen?

Irritation of the plantar fascia can occur for multiple reasons. The most common causes of plantar fasciitis are:

An increase in activity level

While it is always encouraged to be active and exercise regularly, starting or rapidly increasing a walking or running program may result in increased strain on the plantar fascia. According to Johns Hopkins this can result in inflammation, eventually leading to the development of plantar fasciitis.

The Structure/shape of your foot 

Plantar fascia makes up some of the structures that give our feet their arches. If we have excessively high arches or flat feet it can change how forces are absorbed by the foot.  Additionally, if you have bunions or changes to the width of your foot it can result in more pressure on the foot. These changes to foot structure over time can increase the likelihood plantar fasciitis can occur.

Type of Shoes you wear

While the intrinsic support of feet can impact plantar fascia, so too can the shoes you wear! Walking barefoot or wearing low-support shoes like flip flops can cause increased strain on the foot. This can lead to the development of plantar fasciitis over time. 

Tips to Help with Plantar Fasciitis

While plantar fasciitis can seem difficult to treat, there are several ways you can help minimize the symptoms while continuing to lead a healthy, active lifestyle.

Choosing the right footwear

Finding the right shoe for you can play a huge role in fighting plantar foot pain. Finding shoes with arch support, thick soles, and wide toe boxes can set you up for success! It may also help to talk with your physical therapist about the use of orthotics or toe spaces to promote optimal foot shape and structure.

It is also important to know though that long term use of  hard orthotics is not recommended and as part of physical therapy we help people move away from having to rely on orthotics. Using orthotics shoulder be a temporary solution to allow for decreased pain and ability to get through the day without pain. Long term however there needs to be a focus on strengthening the foot muscles so you don’t have to wear orthotics 

Stretching
Irritation of the plantar fascia can often result in painful tightening of the tissue of the bottoms of the foot. Utilize the following stretches to help loosen up the plantar fascia, especially first thing in the morning or after long periods of sitting. 

Here are two stretches for the plantar fascia 

Hip Strengthening
Being a physical therapist for almost 8 years, I’ve seen a lot of cases of plantar fasciitis and almost every patient with foot pain has a lack of strength in their glutes and hamstrings. These muscles are so important for walking and running and should be where most of our power comes from. When these muscles are weak, it causes our feet and calves to overwork and thus can lead to pain and injury.

Here are 2 great exercises to strengthen the glutes and hamstrings

Marching Bridge 

Single Leg Deadlift + Row

Start with 2 sets of 10-15 reps for each exercise

If you are dealing with stubborn foot pain, it may be time to reach out to your local physical therapist. Identifying the root cause of your foot pain will help to speed up the recovery process to ensure you are working on the right stretches and exercises for you!

Contact us today to get started on being foot pain free! 

Sources: 

• Johns Hopkins