How often do we think about the bottom of our feet except to check how dirty they are? Probably not very often unless it starts hurting!
What is Plantar Fasciitis?
The bottom of the foot is called the plantar surface, as in we "plant it" on the ground. Our plantar fascia is long band of connective tissue that supports the arch of the foot and affects our biomechanics while we walk. If our shoes don't support the arch, or our intrinsic foot muscles are weak, this can put extra tension on the plantar fascia. This can cause tears, inflammation and more stiffness. Plantar Fasciitis Symptoms
You may notice pain at the heel, or anywhere along your arch on the bottom of your foot. Pain is exacerbated when you dorsiflex or bend the toes back towards your shin, and relieved when you plantar flex, and point the toes down to the ground.
Plantar Fasciitis Treatment
Your physical therapist will first do a comprehensive exam of the lower leg to make sure there aren't any other factors contributing to your foot pain. Plantar fasciitis is fairly easy to diagnose.
Once we have a definitive diagnosis, we need to work at taking stress off the fascia. We do this by manual therapy directly to the tissues in the bottom of the foot and into the calf. This can look like massage, stretching or even dry needling. We may also do some joint mobilizations within the foot and ankle to make sure the copious joints in the foot are moving well. If they are locked up, that affects how the foot hits the ground and how the plantar fascia is tensioned.
How Can I Treat My Plantar Fascia at Home?
Your therapist will give you a series of exercises to support what they are doing in the clinic. The goals will be to mobilize the plantar fascia and strengthen the intrinsic muscles of the foot, plus stabilize the ankle. One such intervention you can do at home, is self mobilization of the plantar fascia. We like small spiky balls (think the size of a golf ball or a little bigger), with rubber spokes on it. As you roll it around under your foot (in sitting) it will help release some of the tension within the bottom of the foot.
If you have pain on the bottom of you foot, please reach out to our office today!
Physical therapy for plantar fasciitis in Columbia and Baltimore, Maryland
If you have pain on the bottom of the foot reach out to our office today!
