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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TOP 10 REASONS TO CHOOSE PT FIRST
Do more than mask the pain, reduce or eliminate it.
Exercise and manual therapy (including soft tissue and joint mobilizations) can help relieve pain, restore mobility and function and help reduce or eliminate pain. Pain is often cyclical and can be minimized or eliminated with musculoskeletal mobility.
Learn how to help treat yourself and become empowered with your care
There really isn’t a magic wand at PT! A Physical Therapist will do more than just address your injury or involved body part. We will look at you as a whole person and empower you with your care, giving you plenty of education and ways you can help yourself.
Become more active!
Learn to care for your body instead of suffer. There are so many studies that show that activity for 30 minutes per day helps to maintain healthy systems, from head to toe. A Physical Therapist promotes total health and wellness and can often be a good motivator to get you on track with your goals!
Prevent surgery
Often times, musculoskeletal injuries can be treated by PT and you can avoid surgery all together. The key is to get to know a PT soon after an injury so your pain and limitations do not become irreversible. Talk with your physician ASAP!
Free Community Education Seminar: Hip and Knee Pain
Join us for Hip and Knee Pain - the next seminar in our Free Community Education Series. This interactive seminar will feature Robert Sherman, MD of Upstate Orthopedics and Onondaga Physical Therapy's Taryn Bader, PT.
