At JAG PT, our physical therapy team uses targeted exercise and other specialized methods to treat plantar fasciitis, support the healing process, and help prevent a recurrence of heel pain so you can get back to the life you love. Find your local JAG PT clinic in NY, NJ, or PA, and book an appointment to start your recovery from plantar fasciitis today or read on to learn more about the details of this condition.

What Is Plantar Fasciitis, and What Causes Heel Pain?

The plantar fascia is a thick band of connective tissue located at the bottom of the foot. It supports the arch, stretching from the heel to the bones at the ball of the foot. Plantar fasciitis occurs when the tissue is torn or becomes swollen from overstretching or overuse. This swelling is what causes the resulting heel pain.

Plantar fasciitis symptoms notably include pain in the affected heel that is most severe in the morning or after sitting or standing for long periods. The sensation can be a sharp pain or a dull ache.

Until the fascia has a chance to heal, you might experience these painful flare-ups, which is why it’s important to pinpoint what’s causing your plantar fasciitis and stop aggravating the tissue.

If you’re a long-distance runner, you might incur plantar fasciitis from running without proper arch support. Some people also may end up with this condition because they stand for long periods as part of their job.

It’s also common for people who have either flat feet or high arches to have heel pain from plantar fasciitis. With flat feet, the plantar fascia is stretched out, and with high arches, the band is shorter than normal. In either case, there’s more pressure or stress on the tissue with every step, which can lead to small tears or inflammation.

What Are Effective Methods for Treating Plantar Fasciitis and Alleviating Heel Pain?

You can treat plantar fasciitis and alleviate heel pain through stretching, exercise, orthotics, and physical therapy.

• Stretching loosens the tissue, which prevents the ligament from tearing.
• Exercises strengthen the supporting muscles, which reduces the stress on the ligament.
• Orthotics support your arch and take the pressure off the ligament.
• Physical therapy for plantar fasciitis includes exercises to strengthen and stretch the plantar fascia, as well as therapies to reduce inflammation and stimulate healing, such as red light therapy, ultrasound massage, and ice therapy.

How Can Individuals Manage Plantar Fasciitis and Heel Pain at Home?

While you’re waiting for your plantar fascia to mend, you should take steps to alleviate the pain. Here are some plantar fasciitis pain management techniques you can use at home:

• Icing the bottom of your foot will reduce the inflammation. Put a cold pack on your heel for about 15 minutes at a time.
• Support your arch around the house with supportive house slippers.
• Rest your plantar fascia by avoiding running or walking on hard surfaces. If you want to work out, use an elliptical machine instead of running.
• Compress your foot to ease the swelling and pain which helps increase circulation. You can wear special compression stockings designed for plantar fasciitis.

What Can Help Prevent Recurrence of Plantar Fasciitis and Heel Pain?

Even if your heel is feeling better, it’s still important to care for your foot to prevent flare-ups. Keeping your plantar fascia healthy involves regular stretching and foot exercises to strengthen the surrounding muscles.

It’s also a good idea to wear supportive sneakers when walking or running. If you have arch issues, you should get the proper orthopedic insert to support your arch.

JAG Physical Therapy Offers Solutions for Plantar Fasciitis

At JAG Physical Therapy, you can count on expert help for treating plantar fasciitis and managing heel pain. Our therapists will create a customized treatment plan for you that includes exercises, stretches, therapy, and at-home recommendations.

Our empathetic team is experienced in helping patients heal from common foot and ankle issues, including plantar fasciitis. We work with people from all walks of life, from pro athletes to students to seniors, and we always develop a custom treatment plan that’s built around your needs. Schedule an appointment now or contact us to learn more about how JAG Physical Therapy can help you.

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Getting professional treatment for your condition as early as possible is key to improving your mobility, lowering pain levels, and keeping the condition from becoming chronic. At JAG PT, our experienced therapy team has helped countless people throughout NY, NJ, and PA rehabilitate from plantar fasciitis. Schedule an appointment at your local JAG PT clinic today or read further to learn more about the causes of plantar fasciitis and what your treatment options may be.

What Is Plantar Fasciitis, and Why Does It Cause Heel Pain?

Plantar fasciitis is an inflammation of the plantar fascia, a band of fibrous tissue attached to your heel and the base of your toes. The plantar fascia plays a key role in supporting the arches of your feet and heels as you stand, walk, and run. If it becomes inflamed, you will feel pain in the heel or sole of your foot.

Standing on your feet for long periods or participating in activities that place excessive stress on your heels, such as ballet, distance running, or plyometric exercises, can irritate the fascia, giving rise to inflammation over time. Other risk factors include:

• Wearing shoes without adequate arch support
• Walking long distances on hard surfaces
• Abnormal foot structure or gait patterns
• Overweightness
• Previous foot injuries

How Can Physical Therapy Alleviate Pain and Improve Mobility in Plantar Fasciitis?

Your physical therapist might suggest exercises to strengthen supporting muscles and stretches to enhance the flexibility of your plantar fascia and Achilles tendon. If an abnormal gait pattern contributed to the inflammation, gait analysis can be useful in teaching you to move more efficiently to avoid future foot injuries.

Taping or splinting your foot may be an option, particularly if you cannot avoid activities that irritate your feet. Using tape or splints can help stretch your plantar fascia and take some of the stress off your heels.

Your therapist might combine some of these techniques with manual therapy, such as joint and soft tissue mobilization and myofascial release. The JAG PT team will work with you to develop a customized treatment plan for your condition, so the techniques your therapist will use will depend on your lifestyle, needs, and goals.

How Can JAG Physical Therapy Help Manage Plantar Fasciitis?

The JAG Physical Therapy team has a great deal of knowledge and experience when it comes to evaluating and treating foot and ankle injuries. Our approach combines expert professional guidance with ongoing support throughout your healing process. JAG PT patients benefit from our ability to deliver multispecialty treatment, our cutting-edge equipment, and the empathy of our staff.

Take a Step Toward Pain Relief With JAG Physical Therapy

JAG PT’s skilled therapists have a wealth of expertise in managing plantar fasciitis, including our work with top athletes on college and professional teams. Find your nearest JAG PT clinic location in NJ, NY, or PA, or schedule your appointment now to begin getting relief for plantar fasciitis.

Learn More About Physical Therapy from JAG PT:

• Exercises to Relieve Wrist Pain
• Exercises to Relieve Back Pain
• Exercises to Relieve Shoulder Pain
• Exercises for Alleviating Hip Pain

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