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.

San Juan Capistrano

Hours:
Monday, Wednesday, Friday: 8:00 am – 7:00 pm
Tuesday: 2:00 pm – 7:00 pm
Thursday: 8:00 am – 1:00 pm

Services

  • Manual Therapy
  • Sports Therapy and Rehabilitation
  • Orthopedic Surgery Rehabilitation
  • Biomechanical Analysis
  • Industrial/ Work Comp Injuries
  • Neck and Spine Injuries
  • Performance Enhancement
  • Ergonomic Assessment
  • Physical Therapy
  • Balance & Gait Training
  • Surgical Rehab
  • Sports Therapy
  • Sports Injury Rehab
  • Manual Therapy
  • Spine Specialists
  • Worker’s Comp Rehab
  • Strengthening
  • Conditioning
  • Pain Control
  • Throwing Rehab
  • ACL Rehab
  • Joint Replacements

Dr. Matthew Kirsten PT, DPT, TPI Level 1 Cert.

Dr. Matthew Kirsten is a local to Mission Viejo having graduated from Mission Viejo High School in 2004. Matt received his Bachelor’s degree in Kinesiology from California State University, Fullerton in 2009 where he also competed as a Division 1 pole vaulter on the track and field team. After his graduation from CSUF, Matt returned to his high school to coach the pole vault team. Matt went on to get his Doctorate of Physical Therapy degree from the University of St. Augustine in San Diego. Matt has since received certification from the Titleist Performance Institute as a level 1 medical professional. He continues to enjoy working with athletes of all skill levels and getting his patients back to the activities they are passionate about. In his spare time, Matt enjoys playing ice hockey and watching sports with his wife Jennifer and son Logan.

Robert Oakes, PTA

Bobby Oakes grew up in Capistrano Beach, California and attended St. Margaret’s Episcopal High School in San Juan Capistrano. He received his Physical Therapy Assistant License in October of 2018 after attending American Career College in Anaheim. Bobby is also Titleist Performance Institute Certified in addition to his physical therapy credentials. During his free time Bobby enjoys playing golf, surfing, running, and traveling. Bobby strives to provide the best treatment for every patient he sees and will always go the extra mile to provide the best care.

 

Jessica England, Patient Service Rep.

West Covina

Hours:
Monday, Tuesday, Thursday: 7:00 am – 6:00 pm
Wednesday: 9:00 am – 2:00 pm
Friday: 7:00 am – 4:00 pm

Services

  • Orthopedic Rehabilitation
  • Post-Operative conditions
  • Joint Mobilization
  • Strength and Conditioning Programs
  • Industrial/Workers’ Compensation Injuries
  • Sports Injury
  • Certified MDT (McKenzie Approach) for Spine and Extremities
  • Occupational Therapy/Certified Hand Therapist
  • Custom Splint Fabrication
  • ASTYM – Soft Tissue Mobilization Technique

Saousan Ramadan, PT, DPT

Saousan is originally from Boston, MA and obtained her Doctorate in Physical Therapy from Simmons University. She began working with pediatrics, and has since worked with sports related injuries and the geriatric population.   She enjoys working with all populations and is an advocate for patient education and injury prevention. In her spare time, she loves to travel and has been to 18 countries (so far). She speaks 5 languages conversationally in addition to being bilingual in Arabic and English.

Ed Detels OTR/L CHT, Certified Hand Therapist

Ed Detels has been practicing hand therapy for over 20 years in Orange County. He has a Master’s Degree in Occupational Therapy and obtained his national designation as a Certified Hand Therapist in 2002. He partnered with PRN to found California Hand Therapy in 2005, which has grown to 11 centers and employs 8 certified hand therapists as the leading outpatient hand therapy group on the West coast. Ed obtained his certification in ASTYM (a soft-tissue mobilization technique) as well as extensive continuing education with custom splinting, kinesiotape application and nerve mobilization. Ed is the father of three.

San Juan Capistrano

Hours:
Monday, Wednesday, Friday: 8:00 am – 7:00 pm
Tuesday: 2:00 pm – 7:00 pm
Thursday: 8:00 am – 1:00 pm

Services

  • Manual Therapy
  • Sports Therapy and Rehabilitation
  • Orthopedic Surgery Rehabilitation
  • Biomechanical Analysis
  • Industrial/ Work Comp Injuries
  • Neck and Spine Injuries
  • Performance Enhancement
  • Ergonomic Assessment
  • Physical Therapy
  • Balance & Gait Training
  • Surgical Rehab
  • Sports Therapy
  • Sports Injury Rehab
  • Manual Therapy
  • Spine Specialists
  • Worker’s Comp Rehab
  • Strengthening
  • Conditioning
  • Pain Control
  • Throwing Rehab
  • ACL Rehab
  • Joint Replacements

Dr. Matthew Kirsten PT, DPT, TPI Level 1 Cert.

Dr. Matthew Kirsten is a local to Mission Viejo having graduated from Mission Viejo High School in 2004. Matt received his Bachelor’s degree in Kinesiology from California State University, Fullerton in 2009 where he also competed as a Division 1 pole vaulter on the track and field team. After his graduation from CSUF, Matt returned to his high school to coach the pole vault team. Matt went on to get his Doctorate of Physical Therapy degree from the University of St. Augustine in San Diego. Matt has since received certification from the Titleist Performance Institute as a level 1 medical professional. He continues to enjoy working with athletes of all skill levels and getting his patients back to the activities they are passionate about. In his spare time, Matt enjoys playing ice hockey and watching sports with his wife Jennifer and son Logan.

Robert Oakes, PTA

Bobby Oakes grew up in Capistrano Beach, California and attended St. Margaret’s Episcopal High School in San Juan Capistrano. He received his Physical Therapy Assistant License in October of 2018 after attending American Career College in Anaheim. Bobby is also Titleist Performance Institute Certified in addition to his physical therapy credentials. During his free time Bobby enjoys playing golf, surfing, running, and traveling. Bobby strives to provide the best treatment for every patient he sees and will always go the extra mile to provide the best care.

Jessica England, Patient Service Rep.