Plantar Fasciitis 101

Plantar Fasciitis 101

Blake Preece P.T.

Fit For Life Physical Therapy

The plantar fascia is the thick connective tissue that stretches along the bottom of your foot from your heel to your forefoot at the base of your toes.  The plantar fascia supports the arches of your foot and functions as a spring, storing energy during the initial contact of your foot to the ground, and then helping release that tension when you push off.  It is an amazing structure; one that is essential to effective running and walking.  However, the plantar fascia is often a source of nagging pain in runners and walkers.

The term plantar fasciitis describes inflammation of this connective tissue. Think of stacking 3-4 zip lock bags together and trying to pull them apart. That is how strong this tissue is.  It is a scary sounding term, but plantar fasciitis is a condition that you can effectively treat.  Plantar fasciitis is a quite common condition, in fact, in a systematic review assessing the frequency of running-related musculoskeletal injuries (8 studies; with a pool of more than 3500 runners), the incidence of plantar fasciitis ranged from 4.5% to 10%.  Several factors can cause plantar fasciitis, such as tight calves, repetitive overpronation of the foot, overuse, or training errors, and worn down/old footwear.

Are you wondering if you have plantar fasciitis?  Here are some of the common characteristics to look for:

• Pain in your heel or the inside of your foot
• Pain first thing in the morning when taking your first few steps of the day
• Pain with walking after sitting for an extended period.
• Sometimes a swollen or warm sensation on the bottom of your foot.

So, what can you do to help treat plantar fasciitis?

• Strengthening of the small muscles of your foot. Something as simple as crunching up a towel with your foot is a fantastic way to work on strengthening the muscles of your foot.  Try crunching the length of a towel under your foot, using your toes, 3-5 times.
• Calf stretching.  There are many different ways to stretch out your calves, but the most important things are to warm up first, then perform at least 3 repetitions for 30-second holds.  One way to stretch your calves is to perform a standing calf stretch. To target the larger muscle of your calf, the gastrocnemius, keep your knee straight. To better target a different calf muscle, the soleus, place a small bend in your knee. See below for images of both of these stretches.

• Footwear inspection.  If you do not already, try to keep track of your shoe mileage.  
  • We recommend checking in with the Fleet Feet staff and updating your shoes every 350-400 miles.  
  • We also suggest you err on the side of caution and reduce the risk for injury by working with our Fleet Feet partners and their FIT process before your shoes wear out.
• Foot Orthotics.  Both prefabricated (such as Superfeet at Fleet Feet) and custom fabricated/fitted orthotics (available at Fit For Life) can be helpful in reducing pain and improving function in individuals with heel pain/plantar fasciitis.
• Massage.  You can try using a tennis ball or a stick roller to massage the bottom of your foot.  If you want to combine icing and rolling, you can freeze a water bottle and then use that to massage your foot.
• Gear available at Fleet Feet
  • Oofos sandals are a great alternative to walking barefoot around the house.  For those with plantar fasciitis, the first step in the morning often sets the tone for the entire day.  Put those Oofos right next to the bed and make your first step of the day right into the sandals.
  • Some find success with Strassburg socks which put an overnight stretch on the calf and plantar fascia.
  • Compression socks (not calf sleeves) can be helpful with maintaining consistent pressure on your foot and lower leg to help with your venous return to your heart.

If your pain symptoms are not improving, then it may be in your best interest to reach out to our MIT medical resources.  At Fit For Life Physical Therapy, we specialize in treating active people, just like you and can help you get back to what you love to do so that you can reach those running & walking goals.  Feel free to contact us at Fit For Life Physical Therapy, www.fitforlifephysicaltherapy.com, or 614-981-1979.