Plantar Fasciitis Treatment, Exercises and Stretches

Stride Strong PT’s Formula

• Delineate offending structure and determine whether pain is truly plantar fasciitis, or neurodynamic dysfunction originating from the spine.

• Manual therapy, stretching and ASTYM to improve soft tissue pliability and decrease pain.

• Strengthen gluteal muscles for better loading mechanics during weight-bearing to offset pressure into the foot.

• Taping, orthotics guidance with concurrent modalities to decrease further strain on the foot.

Stop that nagging pain in your foot!

Plantar Fasciits is the inflammation of a band of fibrous tissue at the bottom of your foot. Aching or sharp pain usually occurs in the inside arches of your foot, and/or sometimes is focused around the bottom aspect of the heel bone. Stretching pain is usually most prominent upon the first step in morning, and usually feels worse the day after bouts of increased walking, running or standing.

What causes it?

Excessive loading of the foot usually is the main cause of plantar fascia pain. This can be a result of an increase in walking or running mileage, increased jumping activities, or even weight gain.

Folks with both low and high arches can experience this, and is also usually associated with tight calves, and tight achilles tendons. Walking and running in unsupportive shoes may also be a contributing factor.

What you can do about it:

1) The easiest first-measure solution is to move into more supportive shoes. Look for shoes with inner arch support, or look for over-the-counter arch inserts like Superfeet. Be sure to try them out first in the store as there is sometimes an adjustment period before you feel completely comfortable with them. Some shoes have too much support so make sure you go to a reputable athletic shoe store like FitRight, or a family shoe store like Shoe Mill, so their associates can fit the best supportive shoe for you.

2) Manual therapy by our physical therapist can help with softening up fibrotic tissue and reduce inflammation of the fascia. ASTYM is a very popular approach with excellent results. It may be uncomfortable at first, but effects and relief are felt immediately. Stretches of calf structures, and self-massage exercises are usually prescribed to make sure the tightening pain is kept at bay. Gluteal/hip strengthening also helps tremendously in treating faulty biomechanics related to the strain of foot arches. Over-pronation is sometimes a culprit, which can be corrected by changing the landing angles of the foot and knee in walking and running. Physical Therapy for plantar fasciitis need not be a long stint of rehab – 4 weeks is the usual timeframe of PT needed for your feet to feel ay-OK again.

3) We can also help arm you with accessories and tools to help in your recovery – e.g. some patients report really good results from using night splints or boots. My personal favorite is The Strassburg Sock (sold online and at FitRight).

4) In some serious cases, a podiatrist’s intervention may be what you need. They will prescribe PT as the first conservative approach and may move into cortisone injections when warranted, or suggest surgery options.

Our Physical Therapy Portland Clinics are both well verse in treating Plantar Fasciitis patients.

By Alice Holland, DPT.
Alice’s Google + page.

Doctor of Physical Therapy, Director at Stride Strong Physical Therapy

Ana Lucia Pinheiro
Ana Lucia Pinheiro
02:18 20 Oct 17
This place is amazing. I am so happy I found Stride Strong PT. Alice pays attention to all of the details, she watches every single move I make, my posture, and the way I move through every exercise. She is very knowledgeable, she was able to pin-point the problems in my back and she has a plan to help me become stronger where I need. The place is brand new, huge, and has nice exercise machines. I tried a few physical therapists in the area, and Alice is TOP, second to none, and I feel super lucky to have found her. Highly recommended!!
Prashant Gupta
Prashant Gupta
01:00 02 Oct 17
Dr. Alice at Stride Strong is one of the best PTs I have come across. Her attention to detail and assessment of the root cause of injury is very good. She is excellent in evaluating pain patterns and giving a training schedule for a rehab & injury prevention, she is extremely knowledgeable. I would strongly recommend Stride Strong to anyone looking for PT. It is easily the best PT clinics in Hillsboro area.
steven zollin
steven zollin
20:57 14 Sep 17
Highly recommend Stride Strong Physical Therapy , Alice showed me proper form to assist in recovery with my shoulder and is very knowledgeable.
Lindsay Nied
Lindsay Nied
23:33 18 Dec 17
I recently had a massage from Joel at the Hillsboro location. He was able to work on an ongoing issue I have been experiencing with my back after a sports injury, and I left feeling so much better. The whole facility looked incredible, and everyone I met was friendly and welcoming. I would highly recommend Stride Strong for massage and physical therapy.
JoAnn Hatch
JoAnn Hatch
08:20 08 Nov 17
Dr. Sydney is by far the absolute best physical therapist I've worked with ever! Her expertise in designing highly effective and efficient exercise plans is beyond compare. I feel so much better as my strength and function increases. She comes up with the most brilliant and fun ideas to motivate. To my delight she even offered to come to my home in Vancouver and work with me on my own equipment including a Stott Pilates Reformer. Talk about going above and beyond! Couldn't be more grateful I found her!!!
Clare Perry
Clare Perry
21:58 23 Oct 17
A full hour of a dedicated PT professional's time without aides or techs? That's just one of the things that sets this clinic apart from others. Competent, professional, and amiable, Dr. Alice Holland and her team are the best in the area. While I generally see them at the Cedar Mill Clinic on Cornell, situational constraints took me to their new Hillsboro clinic today near Intel Jones Farm. Beautifully furnished, spacious with easy parking and access. May you continue to grow and thrive, Stride Strong!
Joyce Heideman
Joyce Heideman
08:28 11 May 18
After foot surgery I went to Stride Strong for therapy with Alice Holland. She helped me reach my full mobility again by continuously introducing new and challenging exercises. The entire staff is friendly and professional. They are always on time and do not rush. I look forward to doing 1/2 marathons again and riding my recumbent trike. Thank you Stride Strong for your care and high level of expertise.
Suad Daher
Suad Daher
20:48 28 Feb 18
The best physical therapy ever. Both JP and Sydney were a great PT, they helped me understand how I can help treat my injury and how it may have caused. And also they informed about so many techniques that I can use to help my injuries or any other injuries I get in the near future. They are both friendly and nice to talk too, and verbunformative. And there is also Krystal, she is the best front desk receptionist ever, she is nice and friendly and can easily manage your schedule based on the patients comfort if they want to schedule or not. She can help and she replies fast to any patients email. And she is easy to talk to. Thank you Stride Strong Physical Therapy.
Amanda O'Rourke
Amanda O'Rourke
21:38 15 Jun 18
In just a month I've seen great progress! I've been incorporating the exercises taught to me into my daily workout routine. Im very happy with my continued results.
Albert Szal
Albert Szal
23:43 10 Jun 18
Mary Szal here: I've had three sessions with Brittany at the Hillsboro location. I can say that she has been the most effective and instructive physical therapist I've ever experienced. Her personality, energy, knowledge and results are top notch.
Osa Phiangdae
Osa Phiangdae
00:05 22 Mar 18
Awesome place for PT. Hillsboro location has plenty of parking and very spacious. I had the pleasure to work mostly with Dr. Alice Holland and JP. I came in with a shoulder injury and thank goodness they understood what I was going through. They are the best of what they do, I would recommend Stride Strong to anyone who needs PT.
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