Arrow Physical Therapy & Rehabilitation can effectively treat plantar fasciitis, one of the most common causes of heel pain
If you’ve ever experienced a piercing pain in the bottom of your foot after waking in the morning, chances are high it may have been plantar fasciitis. One of the most common causes of heel pain out there, plantar fasciitis can strike people who exercise too much just as easily as those who wear the wrong pair of shoes, and whatever the cause, its effects can be quite bothersome.
The plantar fascia is a thick band of tissue that runs across the bottom of your feet and connects the heel bone to the toes. Its primary purpose is to absorb the majority of the stresses we put on our feet, but it has a limit: too much pressure or strain can go on to damage the tissue and lead to inflammation in that area.
This inflammation results in the most typical symptom of plantar fasciitis, a stabbing pain in the bottom of the foot near the heel that’s usually worse with the first few steps of the day in the morning or after standing for a while. Plantar fasciitis is particularly common in long-distance runners, but can stem from repeatedly performing any weight-bearing activities or being on your feet for too many hours in a day. People who are overweight, over the age of 40 or who have high arches or flat feet are also at an increased risk of developing plantar fasciitis.
As is the case with any other painful condition, trying to push through or ignore plantar fasciitis can go on to cause chronic (long-term) heel pain and may result in pain in other parts of your body if you alter the way you walk. It may be an inconvenience, but most cases of plantar fasciitis will heal with appropriate actions, and in many cases, physical therapy. Arrow Physical Therapy & Rehabilitation treats this condition regularly and offers the following effective strategies:
- Limit or completely stop the activity that led to pain in the first place
- Ice the bottom of your foot for 20 minutes, 3-4 times a day
- Avoid walking around barefoot, which puts more strain on the foot
- Purchase a new pair of supportive shoes with good arch support
- If your pain doesn’t improve within a few weeks after following these home remedies, visit us; your physical therapy treatment will include:
- Stretching exercises, such as the calf stretch and plantar fascia stretch, to improve the flexibility of your ankle and plantar fascia
- Strengthening exercises to build strength in your lower leg muscles, which stabilize the ankle and heel
- Graston Technique®, which features instruments used to detect and treat areas with soft tissue problems or chronic inflammation
- Massage and manual techniques to release muscle tension/reduce pain
- Ultrasound, heat therapy and education on preventing future issues, such as replacing shoes regularly and stretching before/after exercising
Plantar fasciitis can be a debilitating and bothersome condition, but it can be managed by closely following a treatment program from Arrow Physical Therapy & Rehabilitation, with four locations in Woodbridge, Union, Somerville and Edison, NJ. Call 732-494-0895 for more information or to schedule an appointment.