Have you dealt with or are currently dealing with a bad case of plantar fasciitis, as it’s commonly called? Plantar Fasciopathy is in fact the proper term, and for medical reasons appropriately so. However, we’ll refer to it as plantar fasciitis which remains the common layperson terminology.
Are you confused about what you are supposed to do to resolve it? Unfortunately, there is a lot of information about what you should or shouldn’t be doing, and most of it is contradictory and unsubstantiated by research. At Rose City Physical Therapy, our physical therapists understand the demands of running, the management of plantar fasciitis in the runner, and help you get back running!
Plantar fasciitis accounts for up to 10 percent of all running injuries and occurs in runners of all abilities. In addition to runners, it can be a problem for sedentary people, obese people, and those working long hours while standing.
Plantar fasciitis is often an excruciating condition that is painful upon coming to standing when getting out of bed in the morning or after sitting, and taking the first few steps after coming to standing. Often times after those first few steps, it can feel some better unless you spend prolonged time standing or walking throughout the day thereafter. And running can be next to impossible. Fortunately, you can take steps to resolve this condition and prevent it from returning in the future!
At Rose City Physical Therapy, our physical therapists are up to date on the most effective treatments to help runners get back to doing what they love, including manual therapy, ASTYM, rehab exercise and functional activities.
Request an appointment today and let our team teach you the strategies that work!
How plantar fasciitis develops in runners
Plantar fasciitis is a disorder primarily affecting weight-bearing activities, and runners are particularly susceptible to developing this condition. Recent research has identified the most common underlying cause of plantar fasciitis isa loss of dorsiflexion range of motion at the ankle. . Dorsiflexion is the motion that occurs in your ankle when you draw your toes up toward your shins. This loss of motion at the ankle causes excessive strain on the plantar fascia and will produce microscopic tears that lead to pain.
There are several possible reasons for the lack of dorsiflexion range of motion, with the most common being:
- An injury to the ankle or foot: Ankle sprains or fractures and other injuries to the ankle or foot can lead to a loss of motion unless it is adequately rehabilitated. Too often, runners don’t realize they have limited movement because it’s not significant enough to affect ordinary daily tasks. Over time; however, the loss of motion leads to the improper distribution of forces, increasing the likelihood of developing plantar fasciitis.
- Wearing shoes with an elevated heel all day: Whether you are wearing a work boot, dress shoes, or heels, the elevated position of your heel in relation to your toes leads to a tightening of your Achilles tendon and a restriction in your dorsiflexion motion. Unfortunately, the fashion of shoes often outweighs the function, and when the tissues are held in a shortened position for hours every day, year after year, the result is tightness in the tendon and muscles of the calf complex.
Recent research has linked tightness in the Achilles tendon and calf muscles to a higher incidence of plantar fasciitis. Fortunately, there are steps you can take to alleviate the pain and prevent it from returning in the future!
How physical therapy can help runners with plantar fasciitis and prevent future injury
Plantar fasciitis is one of the most frustrating conditions to treat due to how long it can take to resolve. Usually, it will take anywhere from six to 18 months to recover. Fortunately, our team of physical therapists is skilled at working with people that have plantar fasciitis and know what it takes to treat it successfully and fast! Our treatment includes:
- A comprehensive evaluation that includes a biomechanical assessment to identify limitations and potential restrictions contributing to your pain. This includes not only a local foot and ankle motion and strength evaluation, but also assessing the entire lower extremity for strength, balance, and coordination, as well as your running shoes, and learning your typical mileage, and any recent changes to your training. We will use this information to develop a comprehensive program that includes targeted manual techniques, flexibility, and mobility work to improve the dorsiflexion range of motion.
- Learning of lifestyle factors that may be contributing to your problem, including your body mass index (BMI), past health history with concern given to a history of auto-immune disease, and the demands of your home environment and work life.
- Incorporate flexibility and strengthening exercises for the foot and calf muscles as well as progressive loading exercises on the plantar fascia itself to foster recovery, recommendations for proper footwear, and any appropriate pain relief techniques. For some runners, taping techniques or temporary inserts may be necessary to calm the pain enough to tolerate standing and walking.
- Clear instructions on a proper pre-run dynamic (active) warm-up, and a progressive return to run program which will include preventative exercises and drills to ensure we resolve the condition and prevent future episodes. Education and clarification of what your unique situation requires for success are essential to lasting relief. We will be with you every step of the way!
Request an appointment with one of our specialists!
At Rose City Physical Therapy, our physical therapists use the most advanced and evidence-based techniques to address your pain and restore your function. Contact our office today and get back to running!