Plantar Fasciitis

 

Our in-house physical therapy program is open and Moving People!  Fit For Life Physical Therapy includes prevention, maintenance, and rehabilitation options for runners and walkers.  This note is part of our commitment to helping you prevent injuries.  We hope you find today’s note helpful:

Plantar Fasciitis – after knee injuries, it’s the next most common injury in runners.  What exactly is plantar fasciitis?  It’s the inflammation of the plantar fascia, the thick tendon on the underside of the foot.  This tendon attaches at the bottom of the heel (calcaneus) and runs to the base of the toes.  Pain from plantar fasciitis may begin in the arch of the foot and may progress toward the heel.  The inflammation is commonly at the medial tubercle (inside of foot…see picture) of the calcaneus where the medial portion of the fascia attaches to the bone.

                           

Risk factors for getting plantar fasciitis?

  • Decreased Mobility:
    • Decreased great toe (the big one) extension…or its ability to bend backwards, such as during push-off from the toes when running.
    • Decreased flexibility of both calf muscles (gastrocnemius and soleus)
    • Decreased flexibility of hamstrings
    • Too much mobility:
      • Over pronation – some pronation is normal, but too much can strain this tendon/fascia

What can I do to prevent or treat the beginning signs of plantar fasciitis?

  • Stretch
    • Calf stretches
    • Hamstring stretches
    • Foot or big toe stretches
    • Support
      • For over pronation, get fit with a proper running shoe, or with an over the counter insole such as Superfeet Insoles
      • Strengthen
        • Given good mobility, strengthening of lower extremity muscles helps reduce impact through limb and foot. This includes buttock, hip, quads, hamstrings and calf muscles

 

The above recommendations reflect some of the basics about this injury.  As always, seek medical advice should you be experiencing painful symptoms. 

Feel free to email us at: Info@FitForLifePhysicalTherapy.com with questions or comments.

Keep moving!

Laura Comtois, PT, DPT

Physical Therapist, Fit For Life Physical Therapy

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