Understanding Plantar Fasciitis
Plantar fasciitis is one of the most common causes of heel pain, affecting millions of people each year. Though often misunderstood as simply “heel pain,” understanding what’s happening in your foot can help you find effective relief.
What Is Plantar Fasciitis?
The plantar fascia is a thick band of fibrous tissue that runs along the bottom of your foot, connecting your heel bone to your toes. It acts as a shock absorber and supports the arch of your foot. When this tissue becomes inflamed or develops small tears due to excessive strain, plantar fasciitis occurs.
How Plantar Fasciitis Feels
This condition typically causes:
- Sharp, stabbing pain near the heel, especially with the first steps in the morning
- Pain that improves slightly as you walk, but worsens after prolonged standing or when you stand up after sitting
- Increased discomfort after (not during) exercise or activity
- Tenderness on the bottom of the foot
Common Causes and Risk Factors
Several factors can contribute to developing plantar fasciitis:
- Foot structure (particularly high arches or flat feet)
- Walking or standing on hard surfaces for extended periods
- Being overweight, which puts additional pressure on your feet
- Wearing shoes with inadequate support
- Tight Achilles tendons or calf muscles
- Sudden increases in activity level or exercise intensity
- Occupations that keep you on your feet
Our Approach
When you visit our office with heel pain, we begin with a thorough examination to confirm plantar fasciitis and rule out other potential causes like heel spurs or stress fractures. Based on recent research published in the Journal of Orthopaedic & Sports Physical Therapy, a multi-modal approach yields the best results for plantar fasciitis treatment.
Your customized treatment plan may include:
- Joint mobilization of the foot and ankle to restore proper biomechanics
- Instrument-assisted soft tissue mobilization to break down adhesions
- Shockwave therapy to stimulate healing and reduce pain
- Laser therapy to decrease inflammation in the plantar fascia
- Therapeutic exercises to stretch and strengthen the foot and calf
- Guidance on proper footwear and arch support
Self-Care Strategies
Between treatments, these strategies can help manage symptoms:
- Roll your foot over a frozen water bottle for 5-10 minutes several times daily
- Stretch your calves and plantar fascia regularly, especially before getting out of bed
- Wear supportive shoes with good arch support, even at home
- Avoid walking barefoot on hard surfaces
- Apply ice to reduce inflammation after long periods on your feet
Most patients experience significant improvement within a few weeks of beginning treatment. Early intervention typically leads to faster resolution, so don’t wait to seek care if you’re experiencing consistent heel pain.