Have you ever woken up in the morning, gotten out of bed and felt a sharp pain in your heel when you took that first step? Or maybe you experienced a dull ache in the bottom of your foot after you’ve spent a long day standing or walking. If so, you may be dealing with plantar fasciitis. Plantar fasciitis is when the plantar fascia, a thick band of tissue that runs along the bottom of your foot, becomes inflamed. This thick tissue is like a rubber band that helps support the arch of your foot. When it becomes irritated or overworked, it can cause you pain. Plantar fasciitis is a common condition that affects an estimated 1 in 10 people in their lifetime. It can be a frustrating experience because it can make everyday activities like walking, running or even standing uncomfortable. But the good news is, there are things you can do to help prevent and treat it.
What causes plantar fasciitis?
What can make the plantar fascia irritated? There are a few things that can contribute to the development of plantar fasciitis:
Overuse
Tight calf muscles
High arches or flat feet
Poorly fitting or worn-out shoes
Sudden weight gain
How can you prevent plantar fasciitis?
Preventing plantar fasciitis can involve a combination of good habits, proper footwear and maintaining overall foot health. Some practical tips that can help you prevent or manage plantar fasciitis include:
Wear supportive shoes — You want to choose shoes with good arch support, cushioning and a proper fit. Wear shoes that are appropriate for the activity you’re doing, and avoid wearing flat shoes or high heels for long periods.
Use orthotic inserts — You may consider using custom or over-the-counter orthotic inserts to provide additional support or cushioning if needed.
Maintain a healthy weight — Maintaining a healthy weight can help reduce your risk of developing plantar fasciitis. Carrying excess weight puts extra stress on your feet.
Warm up and cool down — Before and after physical activities, make sure you warm up and cool down properly. This can help prevent strain on your plantar fascia.
Avoid going barefoot on hard surfaces — Walking barefoot on hard surfaces can put extra stress on your feet. You should always use supportive footwear, even at home.
Replace worn-out shoes — Even if they’re your favorite pair of shoes, you need to regularly replace them if they’re old or worn out to help ensure that you have proper support and cushioning.
Gradually increase activity — If you’re starting a new exercise program or increasing your activity level, make sure you do it gradually to avoid overloading your feet.
Use ice and rest — If you start feeling discomfort in your feet, rest and apply ice to the affected area. This can help reduce inflammation and prevent further issues.
Avoid high-impact activities — If you tend to have foot problems, you should limit activities that put a lot of strain on your feet, like running on hard surfaces.
Maintain proper foot mechanics — Pay attention to how you walk and run. Being mindful of and using proper foot mechanics can help prevent excessive strain on your feet.
See a professional — If you are continuously plagued by foot pain or are at high risk for plantar fasciitis, seeing a podiatrist can provide you with personalized advice and treatment options.
Go to physical therapy — A physical therapist can create a personalized treatment plan using tailored exercises and techniques to help strengthen your feet, improve flexibility and address any biomechanical issues. Regular physical therapy sessions can help prevent plantar fasciitis and manage existing symptoms effectively.
Physical therapy for plantar fasciitis
Plantar fasciitis can be a painful condition, but physical therapy offers an effective and comprehensive approach to managing and overcoming it. Physical therapy techniques that may be used by your physical therapist include:
Manual therapy — Manual therapy techniques are hands-on treatments that can effectively address the pain and inflammation associated with plantar fasciitis. Manual therapy techniques include:
Soft tissue mobilization — Your physical therapist will apply gentle pressure and movement to your plantar fascia and surrounding tissue to help break down scar tissue, reduce inflammation and improve blood flow to the area, promoting healing and reducing pain.
Myofascial release — By applying sustained pressure to the fascia, your physical therapist can help release tension, improve flexibility, reduce pain and restore normal movement patterns.
Trigger point therapy — Addressing tender points within your muscles can help significantly alleviate pain and improve function. Your physical therapist will apply pressure or use other techniques to help release these trigger points.
Therapeutic exercises — Therapeutic exercises can play a crucial part in your physical therapy treatment plan for treating plantar fasciitis. Your physical therapist will create an exercise program that uses a combination of stretching and strengthening exercises intended to help:
Reduce tension
Improve strength
Boost function
Promote healing
Gait training — Your physical therapist can analyze and correct your walking patterns. They will also provide guidance on proper foot mechanics, posture and stride length to help reduce stress on your plantar fascia.
Dry needling — Dry needling is a technique that should only be used by certified practitioners. A certified physical therapist will insert thin, sterile needles into specific points in your muscle or connective tissue. These needles are intended to target tight or dysfunctional areas to help relieve pain, reduce muscle tension and improve function.
A successful physical therapy plan can use a combination of these and other techniques. Your physical therapist will assess your specific condition and develop a tailored plan to meet your needs and goals.
KC Rehab can be your partner in managing and overcoming your plantar fasciitis
Experiencing plantar fasciitis can be a painful and frustrating experience, but it doesn’t have to keep limiting your ability to comfortably do daily activities. At KC Rehab, we are committed to helping you overcome plantar fasciitis and prevent it from recurring. Our experienced physical therapists will create a personalized treatment plan tailored to your specific needs, providing you with comprehensive and compassionate care. With the right approach, including self-management and physical therapy techniques, you can find relief and regain your mobility. Let us help you get back on your feet.
Contact our team today for more information or to schedule an initial appointment.
Comments