Plantar Fasciitis & Running
Have you dealt with or are currently dealing with a bad case of plantar fasciitis? Are you confused about what you are supposed to do to resolve it? Unfortunately, there is a lot of information about what you should or shouldn’t be doing, and most of it is contradictory.
At Soleil Physical Therapy & Wellness Inc, our physical therapists understand the demands of running and help you get back running!
Plantar fasciitis accounts for up to 10 percent of all running injuries each year. It is common with all types of runners, elite and novice. It is even a problem for sedentary people, obese people, and those working long hours while standing.
Plantar fasciitis is often an excruciating condition that makes walking more than a few steps a struggle and running impossible. Fortunately, you can take steps to resolve this condition and prevent it from returning in the future!
At Soleil Physical Therapy & Wellness Inc, our physical therapists are up to date on the most effective treatments to help runners get back doing what they love!
Request an appointment today and let our team teach you the strategies that work!
Our Patients Get Great Results
“I went to Soleil PT via a Mass General referral. I had suffered a broken foot several months prior and lost all strength, balance and motion range. Due to the incredible physical therapy work over 12 weeks, I made significant progress. The entire staff is professional and kind. Their office/facility is so clean and in a convenient location. I highly recommend Soleil Physical Therapy & Wellness.”
-K.O.
Meet Jameillah Newhouse, DPT, LMT
Jameillah Newhouse is a recent graduate of the Physical Therapy program at D’Youville University and has been a Licensed Massage Therapist since 2013. She also holds a Bachelor of Arts in Psychology from Curry College in Milton, MA.
Outside of her professional work, you’ll often find Jameillah traveling, attending live productions, or volunteering—most notably with the Boston Marathon, where she has been a volunteer since 2008. She also enjoys spending time with friends, exploring nature, bowling, appreciating art, and solving escape rooms. A devoted Cirque du Soleil fan, she has attended numerous performances over the years.
How Plantar Fasciitis Develops in Runners
Plantar fasciitis is a disorder primarily affecting weight-bearing activities, and runners are particularly susceptible to developing this condition. Recent research has identified the most common underlying cause of plantar fasciitis as a loss of dorsiflexion range of motion.
Plantar fasciitis is thought to have a mechanical origin. Dorsiflexion is the motion that occurs in your ankle when you draw your toes back toward your shins. The loss of motion at the ankle causes excessive strain on the fascia and will produce microscopic tears that lead to pain.
There are several possible reasons for the lack of dorsiflexion range of motion, with the most common being:
- An injury to the ankle or foot: Ankle sprains or other injuries to the ankle/foot can lead to a loss of motion unless it is adequately rehabilitated. Too often, runners don’t realize they have limited movement because it isn’t dramatic enough to affect ordinary daily tasks. Over time, the loss of motion leads to the improper distribution of forces, increasing the likelihood of developing plantar fasciitis.
- Wearing shoes with an elevated heel all day: Whether you are wearing a work boot, dress shoes, or heels, the elevated position of your heel in relation to your toes leads to a tightening of your Achilles tendon and a restriction in your dorsiflexion motion. Unfortunately, the fashion of shoes often outweighs the function, and when the tissues are held in a shortened position for hours every day, year after year, the result is tightness in the tendon/muscles.
Recent research has linked tightness in the Achilles tendon and calf muscles to a higher incidence of plantar fasciitis. Fortunately, there are simple steps you can take to alleviate the pain and prevent it from returning in the future!
How physical therapy can help runners with plantar fasciitis
Plantar fasciitis is one of the most frustrating conditions to treat due to how long it can take to resolve. Usually, it will take anywhere from 6-18 months to recover. Fortunately, our team of physical therapists is skilled at working with people that have plantar fasciitis and know what it takes to treat it successfully!
We will start with an evaluation that includes a biomechanical assessment to identify the limitations and potential restrictions contributing to your pain. We will assess your ankle range of motion, your strength, balance, and coordination, as well as your running shoes, your typical mileage, and any recent changes to your training.
Next, we will dig into the lifestyle factors that may be contributing to your problem, including your body mass index (BMI) and the demands of your home environment and work life. We will use this information to develop a comprehensive program that includes targeted manual techniques and stretching/mobility work to improve the dorsiflexion range of motion.
We will also incorporate strengthening the foot and calf muscles, recommendations for proper footwear and any appropriate pain relief techniques. For some runners, taping techniques or temporary inserts may be necessary to calm the pain enough to tolerate standing and walking.
Clear instructions on proper warm-up return to run protocols will include preventative programs to ensure we resolve the condition and prevent future episodes. Education and clarification of what your unique situation requires for success are essential to lasting relief. We will be with you every step of the way!
Request an appointment with one of our specialists!
At Soleil Physical Therapy & Wellness Inc, our physical therapists use the most advanced techniques to address your pain and restore your function. Call our office today and get back to running!
Meet Our Team
Shannon Paisley
Office Manager
Wernjane Yue
MS, MAOM, Licensed Acupuncturist and Chinese Herbalist
Ron Maciel
B.S., PTA
Dave Bacani
PT, DPT, MSPT, MTC, Cert. DN Clinical Director
Innovative Approaches to Physical Wellness this Thanksgiving Season
Thanksgiving is more than just a day of feasting; it’s a time to come together and celebrate what we’re thankful for. While traditional advice often emphasizes the basics, let’s elevate your approach to physical well-being this season with these cutting-edge tips:
- Dynamic Warm-Up Before the Turkey Trot: If you’re planning a Thanksgiving morning run or family games, forget old-school stretching. Use a dynamic warm-up to prep your muscles and boost your range of motion.
- Text Neck Prevention: As we catch up on social media or text friends and family Thanksgiving wishes, “text neck” can be a real issue. Counteract this by sitting tall or not at all and doing neck stretches every hour.
- Mindfulness Through Movement: Instead of sitting to meditate or relax, try combining mindfulness with gentle movements like Tai Chi or a light stroll through the neighborhood.
Embrace your health by prioritizing your physical and mental well-being to ensure you have the best Thanksgiving yet!
Recipe of the Month: Homemade Cranberry Sauce
Ingredients:
- 4 cups fresh cranberries, or use frozen
- ½ cup maple syrup
- ¼ cup water
- 1 teaspoon orange zest
- Pinch of salt
Instructions:
- In a medium saucepan over medium-low heat, combine the cranberries, maple syrup, water, orange zest, and salt. Bring to a simmer, stirring often so that the maple syrup doesn’t burn.
- Reduce the heat to low and cook, stirring frequently, until the cranberries burst and their juices thicken, 15 to 20 minutes, keeping in mind that the sauce will continue to thicken as it cools. Taste and add more sweetener or orange zest, if desired.
- Serve warm or at room temperature.