Tips for Reducing, Managing Plantar Fasciitis Pain

Studies show about three-quarters of all Americans will experience foot pain at some point in their lives. Of them, more than 2 million people who seek treatment each year will learn they suffer from an overuse condition called plantar fasciitis.

Fortunately, most cases of plantar fasciitis are both manageable and treatable.

Plantar fasciitis will typically present itself as sharp pain in the heel or in the arch of the foot, most often when you’re taking the first steps of the day. The pain is the result of your plantar fascia – the thick band of tissue connecting your heel to the ball of your foot – becoming inflamed due to overuse.

The inflammation that causes plantar fasciitis can come from a sudden increase in activity levels (i.e., walking or running much longer distances) or from sports-related activities that require a lot of running and jumping. Other causes may include a lot of standing, walking or running on hard surfaces, not wearing shoes that properly support your foot type, or being overweight.

It’s estimated plantar fasciitis affects about 10 percent of Americans at some point in their lives, with most being diagnosed after the age of 40.

Plantar fasciitis pain may come and go for some without treatment, but we never recommend ignoring pain as this is your body’s way of telling you something’s wrong. Fortunately, there are some things you can do at home to help relieve the discomfort and hopefully keep the condition from getting worse.

Tips for the at-home management of plantar fasciitis include:

Rest: As with any overuse injury, rest is a key component of recovery. Decrease your distances when walking or running, and try to avoid hard surfaces.

Stretching: Stretch the soles of your feet by gently pulling your big toe back toward your ankle and holding for 10 seconds at a time. Also, wrap a towel around the ball of your foot and, from a seated position with your heel to the floor, slowly pull your toes toward you, stretching the arch of your foot. As tight calves may also make you more susceptible to plantar fasciitis, regular calf stretches are a must.

Massage: A tennis ball can do wonders as a massaging tool. Roll a tennis ball under the sole of your foot, applying weight as comfort allows. Rolling your foot over a frozen plastic water bottle can also work, with the added benefit of helping decrease pain and inflammation.

Foot Support: When standing for long periods of time, stand on a thick, padded mat. And don’t take your shoes for granted. Make sure they offer good arch support and that you replace them immediately as the shock absorption begins to wear down.

If pain persists, however, a more individualized treatment plan from a physical therapist is likely needed. A physical therapist can pinpoint the most likely triggers of your plantar fasciitis pain, then customize a treatment regimen that may include flexibility and strength exercises, footwear recommendations and/or custom shoe inserts, and the possible use of taping or splints to help maintain optimal ankle and toe positions.

Vallejo

Hours:
Monday – Thursday: 7:30 am – 6:00 pm
Friday: 7:30 am – 5:00 pm

 

Jeremy Faust, MPT, CSCS, Clinic Director

Jeremy received his Masters of Physical Therapy degree from Loma Linda University in 2003. He obtained his Certified Sports and Conditioning Specialist from the NSCA in 2005. He has focused his work in the out-patient therapy setting for the majority of his career. He has taken many continuing education courses over the years with emphasis on the Mulligan Concept, Kinesio taping, manual therapy, and neurological rehabilitation.

Jeremy believes in treating the patient as a whole and finding the true cause of the problem prior to treatment. He prides himself on treating each patient as an individual and providing them with education on how to prevent future injuries. He enjoys exercising, playing all kinds of sports, and cheering for his favorite sports teams.

Marcus Ramos, PT

Marcus graduated at Carrington College in Pleasant hill, CA. He has 3 years of experience working in orthopedic outpatient practices in Vallejo. Marcus specializes in orthopedic and sports physical therapy, and has taken continuing education credits involving manual therapy, Kinesio Taping and Mulligan techniques. He is also an active competitor in Brazilian Jiu Jitsu and submission grappling; a hobby which allows him to relate to athletes trying to return to their respective sports. Marcus believes that one of the most satisfying aspects of being a physical therapist is seeing patients return to their previous level of function.

Lary Liwanag, PT

Lary earned his physical therapy degree in Angeles University in the Philippines. He has been treating and caring for patients for over 20 years and places emphasis on a thorough evaluation, manual therapy skills and patient education. He enjoys one-on-one interaction with his patients as they progress through their rehabilitation. He loves spending time with his family friends and enjoys cycling, mountain biking, basketball.

Linda Camilleri, OTR, HTC San Jose State University

Linda graduated from San Jose State University in 1987 with a BS in Occupational Therapy. She started her work in hand therapy at North Bay Hospital under the supervision of a Certified Hand Therapist in 1992. She spent 7 years there before moving on to Grove Andersen, Ghiringhellii where she has worked independently for 15 years with a variety of Acute, Overuse and Chronic hand diagnoses. Her case load consists of private pay industrial and partnership patients. She received her Hand Therapy and Physical Agent Modalities Certification from the Board of Occupational Therapy in 2003. She enjoys spending her free time gardening and in the out of doors hiking and skiing especially in the Sierras.

Ann Natali-Mendoza, PT, DPT, CSCS

Ann grew up in the small town of Chester, CA where she played high school tennis, soccer, and was on the ski team. She went on to get her undergraduate degree in Psychology at University of San Francisco. Ann then moved to Orange County where she completed her Doctorate of Physical Therapy at Chapman University. Since graduation, Ann has worked as a traveling PT in Arizona, and at various outpatient clinics in the Bay Area. She enjoys working with a variety of populations and levels of function, helping patients reach their maximum potential. Ann has taken many continuing education courses including Performance Movement Techniques by Rocktape, as well as Mulligan and Maitland manual therapy courses. Ann has also completed training to become a Certified Strength and Conditioning Specialist (CSCS), and plans to begin a yearlong Certified Orthopedic Manual Therapy program (COMT) this spring. During her free time, Ann practices yoga and enjoys hiking and camping with her husband and dog. She continues to play tennis, and ski (when it’s not too cold) and is currently trying to learn how to golf, although she has yet to make it past the driving range.

Benicia

Hours:
Monday – Friday: 8:00 am – 5:00 pm

 

Jeremy Faust, MPT, CSCS, Clinic Director

Jeremy received his Master’s degree in Physical Therapy from Loma Linda University in 2003. He obtained his certification as a Certified Sports and Conditioning Specialist from the NSCA in 2005. He has focused his work in the outpatient therapy setting for the majority of his career. He has taken many continuing education courses over the years with emphasis on the Mulligan Concept, Kinesiotaping, manual therapy, and neurological rehabilitation.

Jeremy believes in treating the patient as a whole and finding the true cause of the problem prior to treatment. He prides himself on treating each patient as an individual and providing them with education on how to prevent future injuries. He enjoys exercising, playing all kinds of sports, and cheering for his favorite sports teams.

Christina Merkl, PT, DPT

Christina is originally from upstate NY and obtained her Doctorate in Physical Therapy from the University at Buffalo. After working for 3 years in New York, she moved to Phoenix, AZ where she had the opportunity to work with several high-level athletes and learn several Manual Therapy approaches. She has now made the Bay Area her home and enjoys working with all populations. Christina enjoys being active and spending time with her husband and their 2 boys.

Eydee Mazenko, PTA, CMT

Eydee received her Associates of Science degree in Physical Therapy in 1998. She has spent the past 20 years working in the outpatient orthopedic setting. She has taken many continuing education courses over the years. Her passion is in manual therapy and she is an Advanced John Barnes Myofascial Release therapist. She is dedicated to health and wellness and integrates Pilates and yoga into rehabilitation. In her free time, she enjoys competitive sailing, cycling, and hiking.