Plantar fasciitis is a common injury among runners. It occurs with repetitive stress over time and can be seen in the running population with a sudden increase in mileage, overtraining, and/or with neglecting to stretch or warm up properly. These stresses on the foot can irritate the plantar fascia, the thick band of connective tissue underneath the foot that begins at the heel and extends out to the toes, and cause it to become inflamed. The following are a few treatment options which can help prevent or reduce plantar fascia pain:
Since the calf muscle (gastrocnemius/soleus) has a strong connection to the heel where the plantar fascia arises, it is important to be flexible in this area as a tight calf can lead to problems in the foot.
Great Toe stretch
Since the plantar fascia extends to the toes, it is important to keep the big toe mobile, which is also important with “pushing off” during running.
Intrinsic muscle control
Some of my personal favorite exercises for plantar fasciitis are toe yoga and doming of the foot, because in most people with this condition, the intrinsic muscles are “asleep” and the motor control to perform these movements is lacking.
Frozen water bottle
This simple trick can decrease pain after being on your feet for prolonged periods or after a run.
Tip: Check out the socks, Feetures, which can be purchased at Varsity Sports. They provide compression at the arch of the foot which can relieve pain when you are on your feet.
If you continue to experience pain related to Plantar Fasciitis, make an appointment to come in and see one of our highly trained Physical Therapists like Dr. Katie Green who is an avid runner herself and is a member of the Varsity Sports Running Club. And now thanks to Direct Access, it’s easier than ever to see a Physical Therapist. No need for a referral from another provider, simply give us a call at 225-927-9185 and make an appointment at our nearest location!