What is Plantar Fasciitis?

Understanding Plantar Fasciitis: Causes, Symptoms, and Treatment Options

Plantar fasciitis is one of the most common causes of heel pain, affecting millions of people worldwide. Whether you're an athlete, someone with an active lifestyle, someone with a more sedentary lifestyle, a worker-bee, or retired, this condition has the ability to impact anyone's daily life. Bowman Physical Therapy wants to shed light on what plantar fasciitis is, why it occurs, and how you can effectively treat and prevent it.

What is Plantar Fasciitis?

Plantar fasciitis occurs when the plantar fascia, a thick band of tissue that runs along the bottom of your foot from your heel to your toes, becomes irritated or inflamed. This tissue supports the arch of your foot and acts as a shock absorber, but excessive strain or tension can cause tiny tears, leading to inflammation and pain.

Common Causes of Plantar Fasciitis

Several factors can contribute to the development of plantar fasciitis, including:

• Overuse or Repetitive Strain: High-impact activities like running, dancing, or jumping can stress the plantar fascia, leading to micro-tears over time.
• Poor Foot Mechanics: Flat feet, high arches, or an abnormal walking pattern can cause uneven weight distribution, placing extra pressure on the plantar fascia.
• Improper Footwear: Wearing shoes with inadequate arch support or cushioning can contribute to plantar fascia strain.
• Age and Weight: Plantar fasciitis is more common in people between the ages of 40 and 60. Excess weight can also increase the load on your feet, leading to added stress on the fascia.

Symptoms of Plantar Fasciitis

The hallmark symptom of plantar fasciitis is sharp heel pain, especially when taking the first steps in the morning or after periods of inactivity. The pain typically decreases as you move around but may return after long periods of standing, walking, or exercise. Other symptoms may include:

• Tenderness or stiffness in the bottom of the foot
• Pain that worsens after activity (not during)
• Swelling or inflammation near the heel

Effective Treatment Options

Fortunately, there are a variety of treatments available to manage and alleviate plantar fasciitis pain. Here are some of the most effective approaches we use in physical therapy:

1. Rest and Activity Modification: Reducing or modifying high-impact activities that aggravate the condition is key to promoting healing.
2. Stretching and Strengthening Exercises:
   1. Calf stretches and plantar fascia stretches help relieve tension and improve flexibility.
   2. Strengthening exercises for the foot and ankle muscles can reduce strain on the plantar fascia.
3. Manual Therapy and Massage:
   1. Manual techniques, such as soft tissue mobilization, help reduce tension in the fascia and surrounding muscles, promoting blood flow and tissue repair.
   2. Instrument-Assisted Soft Tissue Mobilization (IASTM), such as the Graston Technique, may also be used to break down scar tissue and improve tissue function.

4. Orthotics and Footwear Adjustments: Custom orthotics or arch supports can provide the proper foot alignment, cushioning, and support, reducing stress on the plantar fascia. Wearing shoes with good arch support and shock absorption is crucial.
5. Ice and Anti-Inflammatory Measures: Applying ice to the affected area or taking over-the-counter anti-inflammatory medications can help reduce inflammation and pain.
6. Night Splints: These are worn during sleep to gently stretch the plantar fascia and Achilles tendon, preventing the fascia from tightening overnight.
7. Modalities in Physical Therapy:

1. Ultrasound therapy can promote healing by increasing blood flow to the area.
2. Dry needling or shockwave therapy are sometimes used for persistent cases.

Prevention Tips

Once you recover from plantar fasciitis, it's essential to take steps to prevent it from returning. Here are some tips:

• Wear supportive footwear, especially during high-impact activities.
• Maintain a healthy weight to reduce pressure on your feet.
• Stretch your calves and the plantar fascia regularly, especially before exercising.
• Gradually increase activity levels to avoid overloading the foot.

When to Seek Help

If you're experiencing ongoing heel pain or discomfort that isn't improving with home care, it may be time to seek professional help. At Bowman Physical Therapy, our team of skilled physical therapists can create a personalized treatment plan to alleviate your symptoms and help you return to pain-free movement.

Don't let plantar fasciitis keep you from enjoying the activities you love. Contact us today to learn more about how we can help you heal, strengthen, and prevent future injury.

Call us today at your location of choice to make an appointment! OR request an appointment from our website. 

River Oaks: 832-409-6390

 Friendswood: 281-482-7380