{"id":7038,"date":"2023-06-07T22:53:19","date_gmt":"2023-06-08T02:53:19","guid":{"rendered":"https:\/\/www.coachup.com\/nation\/?p=7038"},"modified":"2023-06-08T14:18:29","modified_gmt":"2023-06-08T18:18:29","slug":"at-home-treatment-options-for-plantar-fasciitis","status":"publish","type":"post","link":"https:\/\/www.coachup.com\/nation\/articles\/at-home-treatment-options-for-plantar-fasciitis","title":{"rendered":"At Home Treatment Options for Plantar Fasciitis"},"content":{"rendered":"\n

Plantar fasciitis is one of the most commonly seen foot injuries in the world, and it strikes without warning. Occurring with a strain or tear of the plantar fascia\u2014a thick tissue which attaches the heel bone to the base of the toes\u2014the effect of this pesky injury ranges from mildly persistent to randomly intense pain in the heel and\/or along the arch of the foot. While repairing plantar fasciitis rarely requires surgery, some level of physical therapy will be needed to remedy it. Let’s discuss the root cause of this injury further, and cover three of the best at-home physical therapy options to address the injury. <\/p>\n\n\n\n

What causes plantar fasciitis?<\/h2>\n\n\n\n

When pressure is applied to the foot during weight-bearing activities like standing or walking, it leads to increased tension in the plantar fascia. Pushing off on the ball of the foot and toes during normal walking or running further amplifies this tension. Over time\u2014or with sudden, excessive use\u2014the plantar fascia may experience a reduction in its elasticity and resilience. This deterioration of the tissue can lead to irritation in daily life and can cause a limp. <\/p>\n\n\n\n

For athletes, plantar fasciitis typically shows up with the introduction of a new running program. A sudden spike in the applied pressure to the foot leads to quicker wear and tear. If you’ve recently gotten into running<\/a>, or have adjusted your exercise routine to include longer, more strenuous running, the likelihood of the injury will dramatically increase. <\/p>\n\n\n\n

What does plantar fasciitis feel like?<\/h2>\n\n\n\n

The pain caused by plantar fasciitis can be fleeting or persistent, but it typically spikes in a predictable manner. When you crawl out of bed to take the first steps of the day, and immediately after applying intense pressure to the foot are the most common times for pain to spike. The feeling is sharp and typically localized at the heel or along the arch of the foot. If you’ve recently increased time spent on your feet and that occurs, it is safe to assume that you have gotten a case of plantar fasciitis. <\/p>\n\n\n\n

How to treat plantar fasciitis<\/h2>\n\n\n\n

In all reality, the prospect of this injury is not very dramatic. However, if it is not addressed, the pain can linger and become a hindrance to your training. Here are three simple physical therapy tips that you can try at home to work through plantar fasciitis. <\/p>\n\n\n\n

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  1. Stretching exercises<\/strong>
    Stretching exercises can help relieve tension and improve flexibility in the muscles and tissues surrounding the plantar fascia. Three common stretches for plantar fasciitis are:\n