Plantar fasciitis is a common condition that affects many people, causing discomfort and hindering daily activities. At Joe Norton Physical Therapy in NW Washington DC, we specialize in treating plantar fasciitis with personalized, effective physical therapy designed to alleviate pain and promote healing. Our expert team is dedicated to helping you get back on your feet, pain-free.

Dealing with plantar fasciitis can be frustrating and debilitating, but it doesn't have to be a permanent part of your life. With the right approach and professional care, you can overcome this condition and return to your regular activities. Joe Norton Physical Therapy is here to provide the support and treatment you need to achieve lasting relief.

Symptoms of Plantar Fasciitis

1. Stabbing Pain in the Heel: One of the hallmark symptoms of plantar fasciitis is a sharp, stabbing pain at the bottom of your foot, typically near the heel. This pain can be debilitating, making it difficult to walk, run, or stand for extended periods.

2. Morning Pain: Many people with plantar fasciitis experience the most intense pain when they first wake up in the morning. The initial steps out of bed can be particularly painful, as the plantar fascia tightens overnight and stretches upon standing.

3. Pain Subsides During the Day: As the day progresses and you move around more, the pain may subside somewhat. This is due to the plantar fascia gradually loosening up with activity.

4. Pain at the Start of Exercise: Individuals with plantar fasciitis often notice pain at the beginning of physical activity. However, as they continue to exercise, the pain may decrease. This pattern can make it challenging to identify and manage the condition without professional help.

How Physical Therapy at Joe Norton Can Help

Comprehensive Assessment

Our physical therapists begin with a thorough assessment to understand the extent of your plantar fasciitis. This involves evaluating your foot mechanics, gait, and any contributing factors such as tight muscles or improper footwear.

Personalized Treatment Plans

Based on the assessment, we develop a customized treatment plan tailored to your specific needs. This plan may include a combination of stretching exercises, strengthening routines, and manual therapy to address the root causes of your pain.

From our blog
Dry Needling and Manual Therapy in Washington DC
Running Movement Evaluations and Strength Training in Washington DC
Effective Physical Therapy Solutions for Runners Suffering from Big Toe Pain

Stretching and Strengthening Exercises

We guide you through specific exercises designed to stretch the plantar fascia, Achilles tendon, and calf muscles. Stretching the calf muscles along with the big toe is a mainstay of evidence based treatment. This should feel comfortable. You should feel better upon completing and not worse!

Strengthening the muscles of the foot and lower leg helps to provide better support and reduce strain on the plantar fascia. Exercises that focus on the toe flexors, ankle inverters and everters and plantar flexors will enhance the tolerance of the plantar fascia tissues meet the demands of physical activity. This is often an underutilized area of care for people dealing with heel pain. It is a must to enhance the strength and conditioning of the foot if you plan to return to functional mobility like walking more than a mile and recreational activities like running a marathon.

A 2015 study by Rathlef et al. found high-load strengthening exercises to the plantar fascia and local body parts resulted in quicker reductions of pain and improved function. Importantly, individuals in the high-load strengthening group maintained these changes after 1 year!

Manual Therapy

Our physical therapists use hands-on techniques to reduce tension in the plantar fascia and surrounding tissues. This can include deep tissue massage, myofascial release, and other manual therapy methods to promote healing and reduce pain. A 2011 study comparing stretching versus stretching and trigger point massage found adding simple massage techniques to the calf yielded less pain and improved function in individuals with heel pain

Education and Footwear Recommendations

We provide comprehensive education on selecting the right footwear and orthotics to support your feet and alleviate pressure on the plantar fascia. Recognizing the importance of suitable shoes and inserts can prevent further aggravation of the condition. Many individuals benefit from soft, cushioned shoes, but it is essential to try on different pairs to assess their comfort and therapeutic value personally.

Over-the-counter orthotics can also help alleviate symptoms. Like shoes, orthotics should be tried on to ensure they meet your individual needs, as everyone responds differently.

Footwear should not be the sole intervention. Combining proper shoes with an exercise and manual therapy program creates a multimodal approach that effectively enhances your heel pain management.

Pain Relief Techniques

To manage pain effectively, we may also use kinesiotaping and dry needling These methods help to reduce inflammation and provide immediate relief. A

Preventative Strategies

Our goal is not only to treat your current symptoms but also to prevent future occurrences of plantar fasciitis. Keeping your foot strong and mobile is a major peice of the puzzle along with understanding most overuse injuries are the result of doing too much, too soon! We can help provide counsel and planning of training to ensure appropriate progression of workloads

At Joe Norton Physical Therapy in NW Washington DC, we are committed to helping you overcome plantar fasciitis and return to your active lifestyle. Our personalized approach ensures that you receive the best care tailored to your specific needs. With our expert guidance and effective treatment strategies, you can achieve lasting relief and enjoy a pain-free life.

Don't let plantar fasciitis hold you back any longer. Contact Joe Norton Physical Therapy today to schedule your comprehensive assessment and take the first step towards a pain-free future. Our dedicated team is here to support you every step of the way.