Plantar Fasciitis Recognition and Treatment

Plantar Fasciitis Recognition and Treatment

Laura Comtois PT, DPT

Fit For Life Physical Therapy

Plantar Fasciitis, one of the most common injuries for runners, is the inflammation of the plantar fascia, the thick tendon on the underside of the foot.  This tendon attaches at the bottom of the heel bone (calcaneus) and runs to the base of the toes. 

Pain from plantar fasciitis may begin in the arch of the foot and progress toward the heel.  The inflammation is commonly at the inside of the heel bone where the fascia attaches to the bone.        

What increases your risk of getting plantar fasciitis?

• Limited Mobility:
  • Decreased great toe (the big one) extension – its ability to bend backwards, such as during push-off from the toes when running
  • Decreased flexibility of both calf muscles (gastrocnemius and soleus)
  • Decreased flexibility of hamstrings
• Too much mobility – Over-pronation.  Some pronation is normal, but too much can strain this plantar fascia

What can I do to prevent or treat the initial signs of plantar fasciitis?

• Stretch
  • Calf stretches
  • Hamstring stretches
  • Foot or big toe stretches
• Support - For over-pronation, get properly fit for running or walking shoes at Fleet Feet + FrontRunner, or with an over-the-counter insole such as SuperFeet
• Strengthen - Given good mobility, strengthening of lower extremity muscles helps reduce impact through your leg and foot
  • This includes buttocks, hips, quadriceps, hamstrings and calf muscles
  • Maintaining muscle strength, flexibility, & balance is key.  Your Fit For Life Physical Therapists can help you with this strength, flexibility, & balance

These recommendations reflect some of the basics about this injury.  As always, seek medical advice should you be experiencing painful symptoms. 

Fit For Life Physical Therapy cares for people of all activity levels - to help prevent, recover from, or rehabilitate sports & orthopedic injuries.  We are proud to move people every day.

Please visit our website https://www.fitforlifephysicaltherapy.com/, email us at info@fitforlifephysicaltherapy.com, or call or text us at any of the phone numbers for our three convenient locations inside Fleet Feet stores:

Polaris:  1270 East Powell Road Lewis Center, Ohio 43035 ~ 614-981-2065

Upper Arlington:  1344 West Lane Avenue, Columbus, Ohio 43221 ~ 614-981-1979

New Albany:  5792 North Hamilton Road, Columbus, Ohio 43230 ~ 614-581-7441