Plantar Fasciitis: Treating and Managing Heel Pain

Plantar fasciitis is a common foot condition that can cause shooting pain in the bottom of the heel. If you’re affected, you might also notice aching or burning pain in the ball or arch of the foot. All of these symptoms can make getting around and performing daily tasks a lot more difficult.

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.