What is Plantar Fasciitis?
The plantar fascia is a thick band of tissue that runs along the bottom of the foot, from the heel to the toes. It helps to support the arch of the foot, especially when the foot is loaded during walking. Plantar fasciitis, or inflammation of the plantar fascia, often results in heel pain, especially in the morning, after prolonged sitting, or with prolonged standing.
What Causes Plantar Fasciitis?
Plantar fasciitis is caused by increased stress or tension, which could be the result of several factors including
- Increased activity levels, including jobs that require prolonged standing and walking, as well as exercise, especially sports that require a lot of impact like running or time on the toes like dancing
- Poor footwear or floor surfaces, both unsupportive worn out shoes and high heels
- Altered foot structure and mechanics (i.e. flat foot vs high arch)
- Obesity
- Tight Achilles tendon and calf musculature
How Can Physical Therapy Help?
Physical therapy can help decrease pain associated with plantar fasciitis and increase a patient’s tolerance to their desired activities. They will also work to address any contributing factors that led to pain in the first place, thereby decreasing the risk of reinjury.
1. Decrease pain
Activity modification/Rest with guidance from a PT can help a patient stay involved in their activities while decreasing the amount of stress the ankle is experiencing so it can recover
Ice can decrease pain and inflammation
Proper footwear can keep the foot in a better position, support the arch, and decrease the tension on the plantar fascia
Orthotics can help the arch be better supported temporarily, but the ultimate goal would be to strengthen the foot muscles so they can adequately support and stabilize the arch without the need for external support.
Night splints can keep the Achilles, calf muscles, and plantar fascia in a stretched position so it does not tighten up overnight, which helps reduce morning pain often associated with plantar fasciitis
2. Improve mobility – tightness in the calf muscles and restriction in the Achilles tendon mobility can increase tension in the plantar fascia in the foot. Your PT can do an evaluation to see what areas are restricted for you specifically and teach you massage and stretching techniques to help!
→ Check out our social media for examples of stretches, including an ankle dorsiflexion mobilization and stretch!
3. Strengthen ankle and foot muscles – increasing the strength, endurance, and neuromuscular control of the ankle and foot muscles can help to support the arch and decrease the tension through the plantar fascia. Your PT can do an evaluation to see what areas are weakest for you specifically and teach you exercises to help!
→Check out our social media for examples of ankle strengthening exercises!
4. Correct muscle imbalances – muscle weaknesses in the hips, feet, and core can change the way the whole lower leg moves and lands from jumps and running, which can predispose the ankle and foot to overuse injury. Your PT can do an evaluation to see what areas are weaker for you specifically and teach you exercises to help!
→Check out our social media for examples of hip strengthening exercises, including hip abduction and band walks!
If you have any questions about this post or would like to speak with a physical therapist about an injury, give us a call at (978) 263-0007 or, use the contact form on our website. We would be happy to answer any questions and discuss possible next steps.
Achieve Physical Therapy is currently open in Acton, Bedford, and Sudbury, MA. We continue to follow the CDC guideline for face mask coverings.
