The plantar fascia is a band of tissue that connects your heel bone to the toes and supports the arch of the foot. When this tissue becomes damaged or inflamed, the results can be severely painful. You may find it difficult to go about your daily activities, and the discomfort significantly reduces your quality of life.
Diagnosis, management, and treatment of plantar fasciitis is crucial. Physical therapy professionals offer a range of assessment, treatment, and rehabilitation services that can get you back to full fitness sooner rather than later. Read on to gain an understanding of plantar fasciitis treatment options and relief exercises.
What Are the Best Treatment Options for Plantar Fasciitis?
If you are suffering from plantar fasciitis, you are probably looking for an effective way to relieve the discomfort. So what are your plantar fasciitis treatment options?
Conservative Treatments
Often, the symptoms of plantar fasciitis can be reduced through simple but effective treatments.
Rest
There are many causes of plantar fasciitis, but repeated wear and tear and just generally being on your feet for long periods of time can be significant factors. A period of rest may help.
Ice Therapy
Ice can reduce inflammation and ease the pain.
Stretching Exercises
Stretching can increase the health of muscles and other tissues within the foot. We'll explore stretches in more detail below.
Changes to Footwear
Your foot may not be getting enough support from your shoes. More supportive footwear or orthotic inserts can make a significant difference.
More Advanced Treatments
In more severe cases, advanced treatments may be required.
Extracorporeal Shockwave Therapy
With extracorporeal shockwave therapy (ESWT), a low-energy shockwave passes through the body. This stimulates tissue and helps with recovery.
Platelet-Rich Plasma Injections
Platelet-rich plasma, taken from a patient blood sample, can also stimulate tissue growth and recovery.
Minimally Invasive Procedures
A minimally invasive procedure is a form of surgery that leaves little scarring and minimizes disruption to the patient's schedule.
What Are Effective Exercises for Plantar Fasciitis Relief?
Plantar fasciitis relief exercises can help ease some of the pain and discomfort of the condition, as well as offer general conditioning benefits. This may reduce your risk of injury in the future.
Plantar Fascia Exercise
- Sit on the floor with your legs stretched in front of you.
- Hold one end of a towel or band in your left hand.
- Run the towel or band under the ball of one foot, and hold the other end in the right hand.
- Gently pull on the towel or band to move the toes of your foot toward you.
- Hold the position for around 20 seconds.
- Repeat around five times.
Calf Exercise
- Stand approximately one pace from a wall.
- Step forward to the wall with your non-injured foot.
- Keep the heel of your injured foot on the ground.
- Place your hands on the wall for stability.
- Hold the position for around 20 seconds.
- Repeat three to five times.
Intrinsic Foot Muscle Exercise
- Sit down on a chair and place a tennis ball on the ground in front of you.
- Place your injured foot on top of the tennis ball.
- Roll your foot forward and backward so the tennis ball moves underneath your foot.
- Repeat the roll 10 to 15 times.
How Can Physical Therapy Help Manage Plantar Fasciitis?
The JAG PT team provides a range of different services, offering physical therapy for heel pain, foot pain, and general lower leg issues. Together, these services provide comprehensive plantar fasciitis treatment options for patients.
Evidence-Based Interventions
We adopt a scientific approach to treatment, taking the time to gather vital data and evidence. This evidence then informs any interventions we carry out.
Personalized Treatment Plans
Overcoming plantar fasciitis, following a process of rehabilitation, and reducing future risk all form part of an ongoing process. We work closely with you to define the best treatment plan for your specific circumstances.
Addressing Biomechanical Imbalances
Plantar fasciitis may be caused by biomechanical imbalances in the structure of your feet and lower legs. Our team works to identify and address these imbalances.
Working with Gait Abnormalities
An abnormal gait may be another contributing factor. Analyzing your gait and then supporting you as you make sustainable changes can help you overcome any issues.
Getting the Bigger Picture
Plantar fasciitis and general lower leg issues may require more holistic treatment focused on the whole body. We work to identify, assess, and treat any issues that may be linked to your foot or leg pain.
Experience Relief from Plantar Fasciitis with JAG Physical Therapy
Relieving the pain and discomfort of plantar fasciitis begins with a comprehensive evaluation so we can put together a customized treatment plan specific to you.
Reach out to the JAG PT team and book your consultation or physical therapy session. Start your journey toward pain relief and improved mobility.