UNDERSTANDING PLANTAR FASCIITIS
by Alison Brunson, PT, DPT, CSCS, PCES
Plantar Fasciitis is a common overuse injury that approximately 10% of the general population will experience at some point. Typically, it causes a stabbing pain in the bottom of your foot near the heel. Or, like in my case, can feel like an aching in the arch of the foot, which can get worse after standing/running/being on your feet for too long.
What are the symptoms?
Pain in your heel or arch when taking the first initial steps out of bed or after sitting for a long time
Pain after standing for a long time
Pain with climbing stairs, running, jumping or many other weightbearing activities
Pain when walking barefoot or with minimally supportive shoes
Pain can fluctuate throughout the day: worse in the morning, may improve as your body warms up, then may worsen again at night
What causes it? How do I fix it?
The role of the plantar fascia is to support the arch of your foot by absorbing the impact when you walk. It becomes irritated after excessive, repetitive stress is placed on it. The fascia is not able to handle the amount of load that is placed on it.
Contributing Factors:
Chronic overuse
Participation in weight bearing endurance sports
Occupation with prolonged standing/walking, such as police officer, cashier, waiter
Recent change in levels of activity… New workout routine? New job?
Increased body weight (>30 BMI)
Treatment:
Your primary doctor may prescribe over-the-counter pain relievers to reduce inflammation, and pair it with ice, rest, and to avoid any activities that aggravate the area. More than likely, they will encourage a visit to a physical therapist to treat any underlying issues that may have initiated the irritation.
Visit a PT to be evaluated and develop an individualized program, your treatment may include:
Assessment of how you walk, run, or stand - all the positions that increase the load on your plantar fascia = weightbearing activities
Restore mobility of the ankle and plantar fascia
Improve strength of the supporting muscles - intrinsic muscles of the foot
Apply ice to decrease pain and control inflammation
Taping, orthotics, supportive footwear for short-term relief and reduce stress
Prescribe a night split to maintain the proper foot position while sleeping
The main management of plantar fasciitis should include a progressive strength program for the foot and ankle…. keep reading below to learn more.
Is there something I can do at home, right now?
Need videos? Check out my instagram post about plantar fasciitis to follow along!
Warm Up & Stretches:
Plantar Fasciitis Stretch with Big Toe Movement
Gastrocnemius Stretch at Wall (upper portion of your calf)
Soleus Stretch at Wall (lower portion of your calf)
Progressive Strengthening:
Seated Big Toe Flexion with a band
Posterior Tibialis Heel Raises - use a small ball between your heels
Tripod Stance with Short-Foot Arch Lifts
Heel Raise with Big Toe Extension
More information:
Shoe Support - Ensure that you have proper arch support and replace your shoes regularly
Plantar Fascia Massage - Use a frozen water bottle to massage the bottom of your foot
Prevention Methods - Strengthen the intrinsic foot muscles in functional positions (lunges, step ups, squats)
Disclaimer—
Alison Marks Brunson Physical Therapy PLLC owns and manages this Website. The information provided on this Website is not medical or professional healthcare advice. It is only for informational and educational purposes. Please contact your primary care provider to discuss your health concerns, diagnoses, or treatments. In a medical emergency, call 911. Your website-related activities and communications do not create a provider-patient relationship between you and us and do not create a duty for us to follow up with you. To learn about our services, please contact us directly.
