Plantar fasciitis is one of those injuries that takes the joy right out of walking, running, and even standing. Picture this: you wake up in the morning, take that first step out of bed, and OUCH! A sharp, stabbing pain shoots through your heel.
If this sounds familiar, you might be dealing with plantar fasciitis—a common heel pain culprit, especially among runners, athletes, and active folks. But don’t hang up your sneakers just yet! At Norton Physical Therapy in Washington, DC, we specialize in getting you back on your feet pain-free. In this blog, we’re taking a closer look at how physical therapy can help you kick plantar fasciitis to the curb and keep it from coming back.
What Causes Plantar Fasciitis?
Plantar fasciitis happens when the plantar fascia—a thick, supportive band of tissue running along the bottom of your foot—becomes overworked and inflamed. Here are some of the usual suspects behind this all-too-common heel pain:
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Limited Ankle Motion: If the ankle is limited in a motion called dorsiflexion, the plantar fascia can experience increased stress throughout with activities that require this motion, such as running, squatting, and going down the stairs. This increased stress can lead to irritation and pain in the heel.
Decreased Calf Strength: When the calf muscles can’t generate enough force, they’re less effective at absorbing shock, controlling pronation, and maintaining proper foot mechanics. As a result, the plantar fascia ends up taking on more load than it should, increasing the risk of strain and injury.
Improper Footwear: Not all shoes are created equal! Those without proper arch support or cushioning can put too much stress on your plantar fascia, upping the odds of irritation and pain.
Overuse or Overtraining: High-impact activities like running, jumping, or even standing for extended periods can create tiny tears in the plantar fascia, leading to inflammation and ouch-inducing heel pain.
At Norton Physical Therapy, we’re all about identifying what’s causing your plantar fasciitis, so we can craft a treatment plan that gets to the root of the problem and keeps you moving comfortably.
How Physical Therapy Helps You Stand Tall Against Plantar Fasciitis
1. Hands-On Therapy for Immediate Pain Relief
Our physical therapists experts at relieving pain with hands-on techniques like massage, stretching, and myofascial release (fancy words for easing muscle tension), and dry needling. These techniques target both the plantar fascia and surrounding muscles to loosen things up, reduce inflammation, and improve function of the involved muscles in order to get you back on your feet with less pain and more ease of movement.
2. Strengthening and Stretching for Stronger Feet
To give your plantar fascia the support it needs, we incorporate exercises that build up the muscles around your arch and foot. Strengthening these muscles helps distribute pressure more evenly across your foot, while stretching exercises for your calves and Achilles tendon work to relieve tension on the plantar fascia. With every stretch and strength move, you’re setting your feet up for pain-free steps.
A study by Rathleff et al. looked at high-load strengthening of calf muscles compared to stretching of the plantar fascia alone. They determined that those who performed heavy calf raises with their big toe extended had greater improvement in pain after 3 months compared to those who stretched only. Here at Norton PT we have the right tools and guidance to help you determine what high-load strengthening of the plantar fascia looks like for you. One such tool we use is the Fasciitis Fighter:
3. Taping and Custom Orthotics
Our goal is to not only improve your heel pain in the long term, but to also provide pain relief in the short term as we work on strengthening the feet and supporting structures.
The Clinical Practice Guidelines for heel pain recommend the use of taping or orthotics for short term relief of pain. Taping can either be rigid or flexible to allow for movement. Additionally, custom or prefabricated orthotics are recommended in conjunction with treatments mentioned above.
Our physical therapists use this tool to help provide pain relief! Tape and/or orthotics can take stress off the plantar fascia, potentially providing some relief from pain. However! neither of the things are for long term use, but can be helpful when combined with hands-on techniques and strengthening exercises.
4. Gait Analysis:
Sometimes, the way you walk or run can add strain to your plantar fascia. That’s where gait analysis comes in! Our physical therapists use this tool to spot any issues with your foot and lower extremity mechanics to make sure your are landing softly with good alignment!
Keeping Plantar Fasciitis Gone for Good
Once the pain is gone, you want it to stay that way! Here’s how physical therapy sets you up to keep plantar fasciitis from sneaking back into your life:
1. Footwear That Loves Your Feet
The right pair of shoes can be your plantar fascia’s best friend. We’ll help you choose shoes with proper arch support and cushioning to reduce stress on your heel.
2. A Routine of Stretches and Strength Exercises
Keeping your feet in top shape requires maintenance. Regular stretching and strengthening exercises maintain flexibility and stability in your feet and lower legs, making it harder for plantar fasciitis to rear its ugly head again. Consider these exercises like a mini workout for your feet that pays off big time!
3. Activity Tweaks for Long-Term Comfort
Sometimes, a small change to your routine can make a big difference. We’ll work with you to identify activities that might be contributing to your heel pain and recommend adjustments, whether that means cutting down on running mileage or mixing in some low-impact cross-training to give your feet a break. We won’t stop there! Once pain is under control, we will begin to rebuild the volume of activity that you want to get back to.
Why Norton Physical Therapy is Your Best Bet for Beating Plantar Fasciitis
At Norton Physical Therapy in Washington, DC, we take a personalized approach to treating plantar fasciitis. Our goal is to get you out of pain, back to your daily activities, and equipped to prevent future flare-ups. Our team’s expertise in pain relief, mobility restoration, and injury prevention makes us a trusted partner for anyone looking to overcome plantar fasciitis and step back into an active, pain-free life.
Plantar fasciitis can be a real pain—literally! But with the right physical therapy plan, you can find relief, improve your mobility, and keep the pain from coming back. At Norton Physical Therapy in Washington, DC, we’re here to help you put your best foot forward (without the pain). Let’s get you back to enjoying every step.
Ready to beat plantar fasciitis?
Contact Norton Physical Therapy in Washington, DC, today to book your consultation and take the first step toward pain-free living.
Frequently Asked Questions
What causes plantar fasciitis?
Plantar fasciitis is typically caused by repetitive strain on the plantar fascia. This strain can result from factors like flat feet, high arches, poor footwear, or overuse from activities like running or prolonged standing.
How does physical therapy help treat plantar fasciitis?
Physical therapy provides pain relief, improves flexibility, strengthens foot muscles, and corrects gait to reduce strain on the plantar fascia, making each step less painful.
Can physical therapy help keep plantar fasciitis from coming back?
Absolutely! Physical therapy addresses the root causes—like foot mechanics or lack of support—so you’re not only treating the current pain but also reducing the risk of future issues.
How long does it take to recover from plantar fasciitis with physical therapy?
Recovery time varies, but many people start to feel improvement within a few weeks of consistent therapy. Severe cases may take a few months, but our goal is to keep progress steady.
Do I need a referral to start physical therapy for plantar fasciitis?
With us, no referral is needed! Reach out to Norton Physical Therapy in Washington, DC, and we’ll guide you through the steps to begin treatment.