Plantar Fasciitis is a painful condition that affects many people, whether they are athletes, runners, or people who spend long hours standing on their feet. It is a condition that can easily go unnoticed until it’s too late, making it harder to manage. The plantar fascia is a thick band of tissue that runs from the heel to the ball of the foot, and it provides support to the arch of the foot. Plantar fasciitis is an inflammation of this tissue and is accompanied by intense and persistent pain. If you are someone who has been looking for an effective solution to the problem, you’re in the right place. Read on to discover some of the most effective physical therapy tips that could help alleviate your pain.
Stretching
Stretching is one of the most effective ways to combat this condition. Ensuring that you keep your calf muscles limber with regular stretching can significantly reduce the stress and strain on the plantar fascia. To do this, you could start by putting the balls of your feet on the edge of a stair or a raised surface. Then, carefully lower your heels below the level of the step. Hold this position for around 15-30 seconds, then repeat the process for about 10-20 repetitions.
Wear the right shoes
Wearing the right shoes is an excellent way of reducing the amount of pressure applied to the plantar fascia. Opt for shoes that have excellent arch support and ample cushioning. Shoes that are too tight or have little support could cause more harm than good. A Physical Therapist can assess the structure of your foot to determine proper footwear for YOU.
Soft tissue mobilization
Soft tissue mobilization to the bottom of your foot can help relieve tension and reduce pain. Use a tennis ball or a foam roller to help release any trigger points in your feet. If the pain persists, consider visiting a physical therapist who can provide proper manual therapy techniques to help mobilize the soft tissue and joints of the foot as appropriate and necessary for your foot.
Physical Therapy
Physical therapists have an excellent understanding of how the body works and can help you create a treatment plan that specifically targets the problem area. There are several physical therapy techniques that they can use to help you manage plantar fascia pain. Some of these include strengthening and stretching the muscles in your foot and leg, modalities, gait assessment for asymmetries and activity modification.
Rest
Finally, rest is one of the most important things you can do to help your body recover from plantar fasciitis. Avoid putting too much strain on your feet and take the time to rest them after a long day. This is particularly important if you are an athlete or someone who spends long hours standing on your feet.
Plantar fasciitis can be a painful and debilitating condition that can significantly affect your quality of life. However, with the above mentioned tips, you should be well on your way to managing the pain and discomfort caused by this condition. Remember to stretch the calf muscles, wear the right shoes, massage/mobilize the affected area, consider visiting a physical therapist, and rest your feet. These, coupled with other techniques, will go a long way in making you feel more like your old self again. So, don’t suffer in silence, seek help, and take the necessary steps to say goodbye to plantar fasciitis.
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What is a Physical Therapist Qualified to Treat?
Like most professions, physical therapy continues to evolve as a profession. It is now a 6 year doctorate program. Within that time, we learn to treat people with orthopedic conditions, neurological impairments, cardiac issues, amputations, vestibular issues and more. Physical therapists are trained to work with newborns to geriatrics and everyone in between. After graduation, we have to pass a national test to become licensed to practice. To keep our license active, we have to complete 36 hours of education every 3 years. This is where we can choose courses to better ourselves in our specific setting and learn the most modern techniques! Below is a general (but not inclusive) list of conditions we treat in outpatient physical therapy:
Why Do I feel Like I’m Spinning?
BPPV, or Benign Paroxysmal Positional Vertigo, is a common cause of vertigo, or a false sense of spinning. It is fairly common among adults, with increased incidence as you age. It usually comes on without an apparent reason, however can occur after a head trauma or after spending time in a head tipped back position (such as in a dentist chair). Usually you will first notice symptoms when turning over in bed or when sitting up from bed in the morning.
The spinning sensation occurs due to a mechanical problem in the peripheral vestibular system of the inner ear. This system has calcium crystals called otoconia that sit on a gel-like substance and are sensitive to gravity, as well as three semicircular canals filled with fluid that are oriented in three different planes. In a normal vestibular system, the fluid in the canals moves when your head moves. This displaces hair cells and sends a message to the brain to tell it that your head is moving. Sometimes the otoconia crystals become dislodged into the fluid and give your brain a false signal that your head is moving when it’s not. This results in a spinning sensation, or vertigo.
Why am I having knee pain?
Injuries can happen any time during your training process, it is important to understand the difference between a “good pain” and a “bad pain”. At Onondaga Physical Therapy we offer Free Injury Screens as well as full evaluations to help quickly diagnose your issue, and help you on the road to recovery.
Knee injuries are very common among active individuals and best treated as soon as the pain starts – waiting typically lengthens the rehab time.
- Causes: Poor stability above or below the knee, poor or old footwear, sedentary lifestyle, poor mechanics, too much training of the “same muscles” without cross-training
