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Plantar Faciitis

On the bottom of the foot there is connective tissue called Plantar Fascia. This connective tissue supports the ligaments and tendons on the bottom of the foot along with the arch. It runs along the entire bottom of the foot from the heel to the toes. Plantar Fasciitis occurs when the Plantar Fascia is inflamed. This usually occurs when the Fascia is overly stretched.


Initial treatment options that you can do at home are rest and ice. Pro tip: use a frozen water bottle to roll your foot on. It helps to reduce pain and stretch out the plantar fascia. Some simple calf and foot stretches can be done at home as well (see below). Physical therapy can help with massage therapy techniques, instrument assisted soft tissue mobilizations, and dry needling. Also, your therapist can recommend supportive shoes or orthotics to protect your plantar fascia.
Here are some signs and symptoms of Plantar Fasciitis. If you have pain in bottom of foot especially when taking first few steps of the day, unusual tightness in your calves or pain after sitting or standing for a long period of time. Your physical therapist shoulder be able to determine if your symptoms are originating from the plantar fascia or from some other structure in your foot.

Here are a few things you can try today!

Gastrocnemius Stretch

Hold for 30 seconds repeat for 3-4 minutes

Soleus Stretch

Hold for 30 seconds repeat for 3-4 minutes

Great Toe Stretch

Hold for 30 seconds repeat for 3-4 minutes

Brian Cragun, PT, DPT

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