6 effective physical therapy methods for relieving pain on the bottom of your foot

Does foot pain seem to be your Achilles' heel lately? If it hurts to go for your daily run or even just a walk around the block, your physician may recommend a targeted physical therapy program to help you find much-needed relief. Read on to learn how to relieve pain on the bottom of your foot and why consulting a physical therapist could be a positive step forward.

Why your soles may be sore

Foot pain can result from something as simple as standing for long periods, wearing ill-fitting shoes or an injury. Research shows this issue is generally more common in women, people with a higher body mass index (BMI), younger adults and patients with specific foot ailments. 

Common reasons for pain along the bottoms of your feet include:

• Plantar fasciitis — Triggering a sharp pain near your heel, plantar fasciitis develops when the thick band of tissue that runs along the bottom of your feet (the plantar fascia) becomes inflamed. 

• Bunions — Bunions appear as a bony bump in the joint at the base of your big toe. They can develop for several reasons and can cause pain, stiffness, shoe discomfort and poor foot mechanics.

• Overpronation — If your feet roll inward when you walk, this is called overpronation. It can put stress on your feet and ankles, causing heel or arch pain and other issues. 

• Metatarsalgia — If you experience pain and inflammation in the balls of your feet with numbness in your toes, you could have metatarsalgia. It's often caused by intense training, poor footwear and corresponding foot issues (e.g., bunions or hammertoe).

• Flat feet — Also known as pes planus, this condition occurs when the tendons in your feet don't support your arches properly. This can result in gait issues and foot pain.

• Tarsal tunnel syndrome (TTS) — TTS occurs when your tibial nerve is compressed or damaged. Along with numbness or tingling, it can also lead to pain in the soles of your feet or the inside of your ankles.

• Bursitis  — When one of your bursae (the small, fluid-filled sacs that cushion the spaces between your foot bones) is swollen or inflamed, you might feel pain in your heels, big toes, or along the balls of your feet.

Pinpointing the source of your foot pain is the first step in an effective treatment plan. After discussing the symptoms with your provider, they'll conduct a thorough assessment to figure out where your foot pain originates and how they can help alleviate the issue. 

6 physical therapy treatments for foot pain

The goal of physical therapy is to provide relief, restore proper body function, and help you get back to the activities you love. One or more methods may be used to ease foot pain, but it depends on factors like your diagnosis, severity and medical history. For instance, your physical therapist may recommend the following:

1. Dry needling 

Dry needling can help relieve pain, improve muscle function and support the healing process. During this procedure, your physical therapist inserts small, thin needles into the trigger points along your foot or calf. They may leave these needles in for several minutes and adjust them slightly to release any knots or tension that affect your plantar fascia.

2. Myofascial release 

Myofascial release involves massage-like movements. This can help release tension and any knots in your feet that cause discomfort.

3. Instrument-assisted soft tissue mobilization (IASTM) 

IASTM is a technique where your physical therapist uses an ergonomic tool to apply deep pressure to a targeted area. For this type of pain, it may be applied to the foot or lower leg. It's also especially helpful for breaking up scar tissue.

4. Joint movement 

Your physical therapist may maneuver your foot and ankle joints in specific ways to improve mobility.

5. Gait training  

"Gait" refers to the way you walk. Some patients find foot pain relief with improved walking motions, coordination and balance.

6. Orthotics and other devices 

Along with other methods, your practitioner may recommend you wear shoe orthotics, a brace, toe separators, or use kinesiology tape for added support during specific activities.

Physical therapy treatments also vary depending on which office you go to. For example, a KC Rehab physical therapist who specializes in sports medicine can tailor their treatment plans to meet the unique, performance-related needs of an athlete. 

At-home physical therapy exercises for your feet

Treatment doesn't always end once you leave the office. A comprehensive foot therapy program may also include an at-home exercise plan. From increasing flexibility to strengthening the muscles that support your feet, your practitioner may recommend several moves, such as:

• Calf raises and stretches

• Resistance band exercises

• Heel cord stretches

• Rolling a golf ball with the bottom of your foot

• Picking up small objects with your toes

Your physical therapist will walk you through the mechanics of each move, ensuring you can do it safely and correctly on your own. During your next visit, they'll likely ask how these exercises feel and make additional recommendations if necessary.

Learn how to relieve pain on the bottom of your foot with KC Rehab

Many people can alleviate minor foot discomfort with rest, ice, or pain medication, but sometimes a more hands-on approach is necessary. Personalized physical therapy can help prevent a minor nuisance from becoming a major problem that affects your quality of life.

For more information on how to relieve pain on the bottom of your foot, consult the experienced team at KC Rehab. Serving the greater Kansas City metro area, we work out of several convenient locations and use leading-edge techniques to provide patients with the care they need to thrive.

Contact our team today for more information or to schedule an initial appointment.