Plantar Fasciitis

Plantar Fasciitis. Most people have heard this diagnosis thrown out but may not know exactly what it means. It can be a very debilitating and frustrating injury to try to manage on your own.

What is it?

• PF is a very stubborn injury that typically presents with pain on the bottom of your foot, most notably around the heel with the first few steps after sitting/sleeping for a long time.

• PF typically is felt first thing in the morning and can progress throughout the day with weight bearing activities (ex: prolonged standing, running, lifting, etc)

What causes it?

Many things can lead to PF, but most commonly:

• Sudden increase in running/jumping volume

• Prolonged standing, especially if shoes are non very supportive

• Obesity can increase pressure on the arch muscles of the foot and lead to excess strain on the fascia

• Tight calves

• Drastic change in types of exercise

• Change of shoe or cleat

What can I do to help it?

• PF can be managed well conservatively and is a frequent injury rehabbed by physical therapists. One of the first steps and most important steps would be to get advise from a Physical Therapist on how to modify your current activities to reduce stress on the PF.

• Manual therapy techniques such as dry needling or instrument assisted soft tissue mobilization (IASTM) can help reduce tightness and pain. At home, people tend to use a lacrosse ball or a frozen water bottle to roll the bottom of their foot to reduce pain

• Stretching and strengthening the foot and lower leg musculature including the gastroc, soleus and feet muscles

• Gradual return back to the aggravating activity (running, sports, jumping, etc.)

If you have been struggling with plantar fasciitis and want some guidance, reach out to us and we would be happy to help you get back to doing all the activities you love without pain.

If you are interested in working with us, call us at 512-481-2777 or email us at info@athletesedgephysicaltherapy.com!