Plantar Fasciitis- What is it and How Physical Therapy Can Help

Written By Stephanie Patek

Plantar fasciitis is one of the most common causes of heel pain, and one of the most common reasons people seek care at Living Well Physical Therapy. This affects both recreational runners and the broader athletic population, as weight lifting/crossfit/functional fitness loads the feet. It occurs when the plantar fascia—a thick band of tissue running along the bottom of your foot—becomes inflamed or irritated. This condition can sideline any athlete, making even simple activities like walking painful. Physical therapy offers an effective, non-invasive approach to managing plantar fasciitis, helping individuals return to their activities stronger and pain-free.

What is Plantar Fasciitis?

Plantar fasciitis is causes pain at the bottom of the heel, and patients often describe it as sharp or stabbing. The pain is typically worse:

  • First thing in the morning or after periods of inactivity.

  • After prolonged standing, walking, or running.

  • Following intense athletic activity.

Often times, plantar fasciitis occurs from repetitive stress or overuse, leading to microtears in the plantar fascia. While runners are particularly prone to plantar fasciitis, other athletes and active individuals are also at risk, especially if they:

  • Have tight calf muscles or Achilles tendons.

  • Wear unsupportive footwear.

  • Experience sudden increases in activity levels or training intensity.

  • Have biomechanical issues like overpronation or high arches.

How Physical Therapy Can Help

Our physical therapists address plantar fasciitis by reducing pain, improving mobility, and strengthening the structures that support the foot and ankle. Here’s how:

1. Pain Management and Inflammation Reduction

Physical therapists use techniques to reduce pain and promote healing, such as:

  • Manual Therapy: Soft tissue mobilization to reduce tension in the plantar fascia, calves, and surrounding structures.

  • Taping: Application of kinesiology or athletic tape to offload stress from the plantar fascia.

  • Modalities: Ice or electrical stimulation to reduce inflammation and pain.

  • Dry Needling: there are multiple layers of muscles in the calf that have tendons that insert into the foot.  Dry needling is very effective for decreasing muscle tension especially if you’ve tried using a massage gun, or tried previous massage therapy but still have some deeper calf tightness.

2. Stretching and Flexibility Exercises

Tightness in the calves, Achilles tendon, and plantar fascia can exacerbate symptoms. You can try the following exercises or management strategies:

  • Plantar Fascia Stretch: Rolling the foot over a frozen water bottle or lacrosse ball.

  • Calf Stretch: Wall stretches targeting both the gastrocnemius and soleus muscles, stretch 3 times 30-60 seconds each

  • Toe Extension Stretch: Gently pulling back the toes to stretch the plantar fascia directly.

3. Strengthening Exercises

Strengthening the foot and ankle muscles helps improve stability and reduce strain on the plantar fascia. Exercises may include strengthening the deeper foot, or calf muscles, or addressing hip weakness which can contribute to overuse of the muscles in the foot and calf. During the detailed evaluation we will be able to determine which muscle groups will need strengthening based on your form with walking, running, squat or other movements.

4. Gait Analysis and Biomechanics Correction

Many cases of plantar fasciitis stem from poor biomechanics. Our Doctors of Physical Therapy are specialty trained in how to assess your walking or running gait to identify issues such as over pronation or excessive heel striking. Based on this analysis, we may recommend:

  • Adjustments to running form.

  • Proper footwear or orthotics for better support and alignment.

  • Training modifications to prevent overuse injuries.

5. Education and Load Management

Physical therapists provide valuable education on:

  • Gradually increasing training intensity and mileage.

  • Incorporating rest and recovery into your routine.

  • Recognizing early signs of plantar fasciitis to prevent flare-ups.

Why Physical Therapy is Beneficial

For recreational runners and athletes, physical therapy at Living Well PT offers tailored solutions that address the root causes of plantar fasciitis while supporting overall performance. Benefits include:

  • Pain Relief: Immediate strategies to alleviate heel pain and discomfort.

  • Improved Function: Restoring mobility and strength for better athletic performance.

  • Injury Prevention: Addressing biomechanical factors to reduce the risk of recurrence.

  • Personalized Care: Treatment plans designed around your specific goals, whether it’s running pain-free or returning to your sport.

Tips for Managing Plantar Fasciitis

In addition to physical therapy, recreational runners and athletes can take these steps to support recovery:

  • Use supportive footwear with good arch support and cushioning. We recommend our friends at Stans or GoodMiles Running.

  • Avoid walking barefoot, especially on hard surfaces.

  • Apply ice to the heel after activity to reduce inflammation.

  • Perform regular stretching and strengthening exercises as prescribed by your physical therapist..

Plantar fasciitis can be a frustrating setback, but with the right approach, it doesn’t have to keep you from running or enjoying your favorite activities. Living Well Physical Therapy offers a comprehensive solution by addressing pain, improving mobility, and correcting underlying issues. Whether you’re a recreational runner looking to hit the pavement again or an athlete striving to stay in the game, consulting Living Well Physical Therapy is a proactive step toward lasting relief and improved performance.

Stephanie Patek
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Running Injuries + Prevention