Plantar fasciitis is a common but often misunderstood foot condition, marked by sharp, stabbing pain in the heel or bottom of the foot, particularly with the first steps in the morning and increased activity. The discomfort arises from inflammation of the plantar fascia, a thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes. It’s a condition that doesn't discriminate, affecting both the physically active and those with less dynamic lifestyles.

The primary culprit behind plantar fasciitis is excessive strain on the plantar fascia. Factors contributing to this strain would be considered the “root cause” and include poor range of motion, inadequate footwear, being overweight, or a sudden increase in physical activity. And most of the time it’s a combination! This strain can create small tears in the tissue, leading to irritation, inflammation, and pain.

Step 1: Rest, Mobilize, and Compress

The initial approach to managing plantar fasciitis involves reducing inflammation through rest, mobilizing the soft tissues, and applying compression to the affected area. Ice is not necessary unless we have swelling and warmth, though it can aid with pain. It’s crucial to give your foot a break from activities that place additional stress on the plantar fascia.

Step 2: Finding the Root Cause

We have to take a look at a few different things to be able to isolate the root cause. 

1. Range of motion: We have to be able to bend our big toe, ankle, calf and hamstring muscles well.

2. Inadequate footwear: Most people pick shoes based on how they look and how they feel. If you are having foot pain, you want to make sure you are wearing the perfect shoes and/or inserts for you. Getting professionally fitted at Fleet Feet will ensure you’re taking care of business from the bottom up. 

3. Foot/Ankle Strength and Stability: This step is crucial to solving your pain long-term. You can give your foot the best environment to heal by doing steps one and two. But if you don’t incorporate step three, the likelihood of it not getting better or coming back is much greater. 

Step 3: Identifying External Factors: 

External factors include increased training volume, wrong type of footwear, change of footwear, being overweight, change of work environment/surface, change of training style, and up/down chain injuries, etc. Identifying if you have any of these factors will help you hone in on the things that may need to be addressed. 

Step 4: Physical Therapy

Physical therapy is a cornerstone in treating plantar fasciitis, focusing on specific exercises to mobilize and strengthen the foot and lower leg muscles. A physical therapist can also utilize soft tissue techniques like dry needling, cupping, shockwave, BFRT, and myofascial release to address problem areas and improve pain. PT’s can help guide the process and shortcut unnecessary pain and discomfort.

Step 5: Return to Activity 

Overcoming plantar fasciitis is a gradual process, requiring patience and consistency in treatment strategies. By understanding the condition and taking proactive steps, individuals can manage pain, improve foot function, and return to their daily activities quickly. Use the 10% rule when adding back on mileage or intensity of training. 

If you’re interested in finding out more about how you can take care of plantar fasciitis and how you can solve these problems, click going below for a free phone consultation with Return 2 Sport PT. 

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If you would like to schedule a shoe fitting at Fleet Feet, click the link below.

Flee Feet Shoe Fitting

By:
Dylan Glass PT, DPT, SMTC
Return 2 Sport PT & Performance

Book a time to chat with Dylan and his team to discuss the best plan to get you back to the activities you love.

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