Physical Therapy | 24 Mar 2025
Plantar fasciitis is a common cause of foot and heel pain, affecting about 10% of the general population. It is most frequently seen in runners, individuals who spend long hours on their feet, adults between the ages of 40-60, women, and those with a higher body mass index.
The condition occurs when the plantar fascia, a thick band of tissue that connects the heel to the toes, becomes inflamed or irritated. This typically results from an overuse injury, leading to microtears in the fascia. If left untreated, plantar fasciitis can worsen, making daily activities uncomfortable. Fortunately, effective treatments can help you recover and return to a pain-free life.
Soft Tissue Release & Therapy
Targeted soft tissue release can help loosen tight muscles and improve circulation in the affected area. Some of the most effective soft tissue treatments include:
✔ Dry needling – Relieves muscle tension and promotes healing
✔ Myofascial decompression/cupping therapy – Increases blood flow
✔ Instrument-assisted soft tissue mobilization (IASTM) – Breaks up scar tissue and improves mobility
✔ Joint mobilizations – Restores movement in the foot and ankle
These therapies reduce pain, improve flexibility, and speed up recovery by addressing restrictions in the plantar fascia and surrounding tissues. However, they should be included as part of a comprehensive active treatment plan, rather than used as standalone solutions.
Running Analysis & Biomechanics Assessment
For runners and athletes, improper mechanics can contribute to plantar fasciitis. A running analysis can identify movement patterns that put excessive strain on the plantar fascia. Addressing factors such as poor push-off and landing mechanics, cadence, stride length, and trunk positioning can significantly improve symptoms and prevent future issues.
Proper Footwear & Support
One of the most overlooked treatments for plantar fasciitis is strength training. Strengthening key muscles in the foot, ankle, and legs helps improve stability and reduces excessive strain on the plantar fascia.
Key areas to focus on include:
✔ Foot & Ankle Strengthening – Exercises like toe curl variations and resistance band work help stabilize the arch.
✔ Calf Mobility – Tight calves can contribute to plantar fasciitis; stretching and strengthening these muscles is crucial.
✔ Glute & Hip Strengthening – Weak hips can lead to poor foot mechanics, so double and single leg exercises like squats, deadlifts, and lunges are beneficial.
✔ Core Stability – A strong core supports better posture and movement patterns during running and walking.
✔ Dynamic balance and Proprioceptive training – To help challenge control of the foot and lower leg by adding a safe level of stress to the fascia.
Flexibility & Strength Training
One of the most overlooked treatments for plantar fasciitis is strength training. Strengthening key muscles in the foot, ankle, and legs helps improve stability and reduces excessive strain on the plantar fascia.
Key areas to focus on include:
✔ Foot & Ankle Strengthening – Exercises like toe curl variations and resistance band work help stabilize the arch.
✔ Calf Mobility – Tight calves can contribute to plantar fasciitis; stretching and strengthening these muscles is crucial.
✔ Glute & Hip Strengthening – Weak hips can lead to poor foot mechanics, so double and single leg exercises like squats, deadlifts, and lunges are beneficial.
✔ Core Stability – A strong core supports better posture and movement patterns during running and walking.
✔ Dynamic balance and Proprioceptive training – To help challenge control of the foot and lower leg by adding a safe level of stress to the fascia.
Gradual Training Progression & Activity Modification
For active individuals, sudden increases in training volume can trigger plantar fasciitis. It’s essential to gradually progress your activity levels to allow your body to adapt.
Tips for a safe return to activity:
✔ Increase mileage gradually – No more than a 10% increase per week for runners. And alternate which days are run days.
✔ Cross-train – Incorporate low-impact exercises like cycling or swimming to reduce stress on the feet.
✔ Listen to your body – If pain worsens, adjust intensity rather than pushing through discomfort.
Night Splints & Additional Support
For those experiencing persistent morning stiffness, a night splint may help by keeping the plantar fascia in a stretched position overnight. This can reduce morning pain and stiffness, making it easier to move throughout the day.
Treatments That Are Less Effective Long-Term
While some treatments may provide temporary relief, they aren't the best long-term solutions:
❌ Custom Orthotics – Often expensive and unnecessary for most cases.
❌ Ultrasound Therapy – Limited evidence supports its effectiveness.
❌ Steroid Injections – May provide short-term relief but increase the risk of fascia rupture.
❌ Complete Rest – While avoiding excessive strain is important, total inactivity can weaken muscles and delay recovery.
Remember, treatment for plantar fasciitis is not a one size fits all approach. Every individual and their needs are different so careful consideration is given to not only physical factors but also lifestyle contributors (sleep, nutrition, occupation, activity level) to a patient and athlete’s pain presentation. On average it can take anywhere from a few weeks to months to recover from this with many cases resolving spontaneously in 12 months.
Need Help Recovering from Plantar Fasciitis?
At The Training Room NOLA, our team of physical therapists and specialized coaches create personalized treatment plans to help you recover and return to activity safely. Whether you’re an athlete, runner, or someone dealing with persistent foot pain, we offer comprehensive rehab, movement assessments, and strength training to get you back on track.
Contact us today to schedule a consultation and start your recovery journey!
About the Author
Dr. Saini has 9 years of experience working with a variety of patients from young athletes to film/tv stunt performers. Her specialties are in orthopedics, vestibular/concussion rehabilitation, and post cancer rehab. She also goes on U.S. tours with Broadway shows as the sole physical therapist for performers/crew. Dr. Saini earned her Bachelor of Science in Exercise Physiology from University of California, Davis. She went on to earn her Doctorate of Physical Therapy from University of California, San Francisco.