A Guide to Physical Therapy for Plantar Fasciitis

Plantar fasciitis is a condition that can be somewhat debilitating to runners and walkers. It affects the tissue that runs along the bottom of the foot from the base of the toes to the heel. The most common place where issues with plantar fasciitis are felt is in the arch of the foot. Because it is difficult to find time to rest the foot, conditions often get worse before they get better.

Immediate Attention

• Resting the foot is the most important thing a person can do to overcome plantar fasciitis. Essentially, you can use pain to guide you in determining how much rest you need. Soon after the plantar fasciitis presents itself, avoid long walks or runs. As the foot heels, you can gradually increase the amount of time you walk and run.

  Use ice to decrease the pain. Doctors recommend applying the ice to the area that hurts four times a day. Rub the ice on the area for about 5 minutes each time.

  Use over-the-counter anti-inflammatory pain relievers. While this is not a long-term solution, it can help to decrease the pain that is felt in the short term.

Long-Term Prevention

• Wearing the right kind of shoes can do a lot to decrease the probability of having plantar fasciitis. Find running shoes that have good support through the middle of the arch. According to the Mayo Clinic, some of the people who are prone to being affected by plantar fasciitis are those who have high arches as well as those who have flat feet and do not have enough support in their shoes.

  Tape your feet to give them extra support when walking or running. Taping the feet in the proper way--by distributing the pressure placed on the arch of the foot--can do a lot to decrease the risk of plantar fasciitis in the future. The most important thing to do when taping a foot is to include three horizontal strips of tape over the arch of the foot.

  Stretch often. It is important to wait for plantar fasciitis to run its course before starting to stretch and test the feet again. Stretching sessions to avoid plantar fasciitis should be long and gentle. Use a slow, methodical stretch that does not require a lot of movement of the arches.

  Place your hands against a wall and place your left foot about 2 feet away from the wall while the right foot stays closer and bent. Keep your left leg straight and get on the ball of the foot so that it stretches at the arch. Hold the stretch for about one minute. Then change positions of the feet. Do this stretch every time before walking or running.