Plantar Fasciitis:
The Most Common Cause of Heel Pain Revealed!
You wake up and crawl out of bed–only to feel a sharp, stabbing pain shoot up from your heel. No, you didn’t step on a tack. It’s likely plantar fasciitis, one of the most common causes of heel pain worldwide.
Plantar fasciitis is a painful condition that affects your plantar fascia, a band of tissue running along the bottom of your foot from your heel to your toes. When the plantar fascia becomes irritated or inflamed, usually due to overuse, it leads to foot discomfort (which then makes it harder for you to get around).
While plantar fasciitis is painful, it’s also easily treated with physical therapy. The team at Elevate Physical Therapy & Sports Medicine will work closely with you to rehabilitate your injury, providing immediate pain relief and helping you uncover what caused your plantar fasciitis in the first place.
Today, we want to give you an overview of plantar fasciitis so you know what you’re dealing with. Already struggling with foot or heel pain? Call us to schedule an appointment so we can start helping you find relief!
How Do I Know It’s Plantar Fasciitis?
Many injuries can cause foot pain, from ankle sprains to tiny stress fractures. Paying attention to the location, sensation, and timing of your symptoms can help identify plantar fasciitis.
To help you understand the signs and symptoms of plantar fasciitis, let’s look at an example case.
Sarah’s Story
Sarah had recently taken up running after several years away. She loved going out every morning and jogging around her neighborhood. But after a few weeks, she started to experience discomfort on the bottom of her foot whenever she went for a run.
The pain usually started as a sharp, stabbing pain on the bottom of her heel, but she also noticed that the arch of her foot felt tender and restricted.
After experiencing the pain for the first time, she started to notice it more frequently, and not just after her runs, either:
- First thing in the morning when she got out of bed
- While standing in a long line at the grocery store
- While spending a day walking around an amusement park
- After watching a long movie in the theater
When Sarah eventually visited a physical therapist to seek treatment for her foot pain, she made sure to carefully explain all the times she experienced pain — and all the times she didn’t. She noticed the pain tended to fade around mid-morning, then flare up again in the evening.
That detailed explanation, along with the location of her pain, helped her PT correctly identify her symptoms as plantar fasciitis.
Physical Therapy: Frontline Treatment for Plantar Fasciitis
The Elevate Physical Therapy & Sports Medicine team’s knowledge of your body’s musculoskeletal systems means we can help you treat plantar fasciitis without invasive treatment methods like surgery. While rehabilitation might take some time, targeted foot exercises can help resolve your pain and improve mobility.
A Thorough Evaluation
Besides reviewing your symptoms, we’ll conduct a comprehensive gait assessment and movement screens to identify biomechanical factors contributing to your plantar fasciitis.
Pain Management
We’ll help manage your acute pain through hands-on manual therapy techniques, foot taping, and other drug-free approaches.
Therapeutic Exercise
Stretching and strengthening exercises will help resolve your current bout of plantar fasciitis. We’ll also provide a personalized at-home exercise program.
Prevention Tips
We’ll provide customized advice and strategies to help you avoid future incidents of plantar fasciitis and safely stay active.
Don’t Let Foot Pain Slow You Down
At Elevate Physical Therapy & Sports Medicine, we help patients reduce pain, improve mobility, and return to the activities they love with personalized treatment plans for plantar fasciitis.
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3 Tips for Starting a New Workout Routine Without Injury
As physical therapists, we’re fans of exercise. The CDC recommends that adults get 150 minutes of moderate physical activity a week, and regular exercise will boost your mental and physical health.
That said, you can’t immediately jump from a completely sedentary lifestyle to intense, hour-long daily workouts. For one, you’re likely to burn out and quit regular exercise altogether. But you also run the risk of injuring yourself.
Fortunately, there are a few strategies that can help you safely start up a physically active lifestyle:
Talk to Your Physical Therapist
Ever notice how workout videos tell you to consult with a medical professional first? If you’re new to exercising, this is crucial advice! Before you dive into a new routine, schedule an appointment with our PTs. We’ll perform a comprehensive assessment and help guide you toward the right exercises for your needs.
Start Slowly & Build Gradually
If you’ve ever talked to marathon runners, they’ll tell you they spend months training. No one jumps off the couch and immediately runs 26.2 miles! Start with low-intensity workouts and gradually increase the duration or challenge over time.
Warm Up & Cool Down
Begin every workout session with ten minutes of mobility exercises or light cardio and end with gentle stretches. Warm-ups prepare your body for movement, while cool-downs help your breathing and heart rate return to normal levels.
At Elevate Physical Therapy & Sports Medicine, we love helping our patients get active safely and at their own pace. Our team can help you create a personalized exercise plan that supports your goals while reducing the risk of injury.
Start Your Fitness Journey Safely
Whether you’re beginning a brand-new routine or returning to exercise after time away, our therapists are here to help you move confidently and safely every step of the way.
Call Today to Schedule Your ConsultationGot Foot Pain? Call Us Today!
If you’re experiencing foot discomfort or immobility, your best bet is to call the team at Elevate Physical Therapy & Sports Medicine and schedule an initial consultation. Be prepared to discuss your symptoms in detail–and to receive a customized treatment program that will have you feeling footloose and fancy-free in no time!
Tips for A Safe and Healthy 4th
As we prepare for the 4th of July celebrations, here are key tips to ensure a joyful and healthy Independence Day:
- Healthy Grilling: Opt for healthier grilling choices. Lean meats, fish, and a variety of vegetables can make your barbecue both delicious and nutritious.
- Sun Safety: Apply sunscreen, wear protective clothing, and seek shade to prevent sunburn.
- Fireworks Caution: Set off fireworks in a clear, open space away from buildings, vehicles, and vegetation. Always keep a safe distance and remember to have a bucket of water, a garden hose, or a fire extinguisher nearby.
Enjoy the 4th while keeping your well-being at the forefront. We wish you a safe and happy Independence Day!
Our Patients Get Great Results
”I highly recommend Elevate Physical Therapy & Sports Medicine. I walked in with a lot of foot pain that went up my leg and made it difficult to walk. Samantha has helped me so much that I can now say I can walk a lot better and with less pain. She is a very personable person that pays attention to what is wrong and what I need. Elevate has a wonderful atmosphere, very clean and knowledgeable staff. I highly recommend them.” – Kathe
Banana Berry Overnight Oats
Refreshing • Protein-Packed • Perfect for Busy Mornings
Ingredients
- 1 cup rolled oats
- 1 cup milk or milk alternative
- 1/2 cup Greek yogurt
- 1 banana, sliced
- 1 cup mixed berries
- 2 tbsp chia seeds
- 1 tbsp honey or maple syrup (optional)
- 1/2 tsp vanilla extract
Instructions
- In a bowl or jar, combine oats, milk, Greek yogurt, chia seeds, and vanilla extract.
- Stir in half of the sliced banana and half of the mixed berries.
- Cover and refrigerate overnight or for at least 4 hours.
- Before serving, top with the remaining banana and berries.
- Drizzle with honey or maple syrup if desired.
- Serve chilled and enjoy a refreshing, nutritious breakfast.