PLANTAR FASCIITIS
What is it?
Plantar fasciitis is inflammation of the plantar fascia, which is located on the bottom of your foot. Plantar fascia is a thick band of tissue that helps support the arches in your foot and runs from your heel to the base of your toes. When this tissue gets strained over time it can develop inflammation.
What are the symptoms?
People who are experiencing plantar fasciitis typically complain of pain in their heel, that sometimes can run further down into their foot or up into their leg (in severe cases). Most pain is noticed with the first initial steps in the morning, prolonged standing/walking, and increased activity. Stiffness throughout the foot and calf muscle can also be associated with plantar fasciitis. In severe cases, people may experience some swelling in their heel/ankle and develop a limp due to discomfort. Most people will find relief from symptoms by unloading the foot.
What causes it?
A variety of things can influence the development of plantar fasciitis, however there are some common trends that are associated with it.
- Poor footwear
- Poor gait mechanics/excessive pronation placing strain through the tissue
- Tight gastrocnemius/soleus and Achilles tendon (calf muscle)
- Irritation to the nerve root that supplies the foot (L4-S1)
- Obesity
- Occupations that require standing on hard surfaces for long periods of time
How can Physical Therapy help?
Physical therapy is a great option to help decrease inflammation, alleviate pain, and provide you with education to help prevent symptoms from reoccurring. Here are some treatment options that may be utilized while you attend physical therapy.
- Functional Dry Needling
- Manual therapy including Graston (instrument assisted soft tissue mobilization), joint mobilizations, other soft tissue mobilization techniques, passive stretching
- Exercises for stretching and strengthening the affected lower extremity
- Modalities such as ultrasound and/or iontophoresis to help with pain and inflammation
- Kinesiotape to provide support to the arch and take tension off plantar fascia
What can I do on my own?
There are different things that you can do on your own to help relieve symptoms.
- Stretching the calf muscle
- Rolling the bottom of the foot with a frozen water bottle to help with pain and inflammation
- Wear shoes with good arch support.
- Heel cushion/orthotics
- Night splint that will keep your foot in a dorsiflexed position to help keep calf muscle in a lengthened position overnight.
- Over the counter anti-inflammatory medication
About the Author:
Dr. Lindy Kirby, PT, DPT
Lindy received her Doctorate of Physical Therapy degree from the University of Mary in Bismarck, ND in 2016. She enjoys working with all ages ranging from adolescence to geriatrics with a special interest in orthopedics, sport-related injuries and neurological conditions. She holds a M1 Graston Technique certification and a Kinetacore Level 1 Functional Dry Needling certification.