Plantar Fasciitis and Physical Therapy: Healing Your Heel Pain from the Ground Up

Do your first few steps in the morning feel like you're walking on nails? Do you feel a sharp pain in your heel after standing for long periods or walking barefoot? If so, you may be experiencing plantar fasciitis — a frustratingly common condition that affects millions of people each year.

At RISE Rehab and Sport Performance, we help patients overcome plantar fasciitis by targeting the root causes — not just the symptoms. Whether you're an active runner, a busy parent, or someone who spends hours on your feet at work, we’ll guide you through a recovery plan that helps you walk (and live) without pain.

What Is Plantar Fasciitis?

Plantar fasciitis is inflammation or irritation of the plantar fascia — a thick band of connective tissue that runs along the bottom of your foot, from your heel bone (calcaneus) to the base of your toes. This fascia acts like a shock-absorbing bowstring, supporting the arch of your foot.

When the plantar fascia is overstressed or strained, tiny microtears can form in the tissue, leading to pain, inflammation, and stiffness — especially near the heel.

Recognizing the Signs: Common Symptoms

• Sharp, stabbing pain in the bottom of the heel

• Worse in the morning or after prolonged sitting

• Pain that decreases with activity, but returns after rest

• Tenderness along the arch or heel

• Tightness in the calf or Achilles tendon

It’s important to note that plantar fasciitis is often a repetitive strain injury, meaning it builds over time from faulty mechanics, muscle imbalances, or overuse — not a single traumatic event.

The Real Causes of Plantar Fasciitis

At RISE, we know that plantar fasciitis isn’t just a foot problem — it’s a whole-body movement problem. Here are some of the most common contributors we address:

1. Poor Foot Mechanics

Flat feet, high arches, or excessive pronation (inward rolling of the foot) can place extra stress on the plantar fascia.

2. Tight Calf Muscles or Achilles Tendon

Limited ankle dorsiflexion (the ability to bring your toes toward your shin) puts more strain on the plantar fascia during walking and running.

3. Weak Intrinsic Foot Muscles

The small stabilizing muscles inside the foot play a huge role in absorbing impact. Weakness here shifts the load to the fascia.

4. Improper Footwear

Shoes without adequate arch support or cushioning (think worn-out sneakers or flat sandals) can increase stress on the plantar fascia.

5. Overuse or Sudden Activity Change

An abrupt increase in running mileage, walking on hard surfaces, or standing all day without proper support can overload the fascia.

6. Poor Movement Patterns

Issues in the kinetic chain — such as weak hips, poor glute control, or asymmetrical gait — can lead to compensations that strain the plantar fascia.

Physical Therapy at RISE: Our Step-by-Step Approach

Our approach to plantar fasciitis is personalized and evidence-based. Here’s how we help you move from pain to performance:

1. Comprehensive Assessment

We start with a detailed evaluation, including:

• Gait analysis (how you walk)

• Foot and ankle mobility testing

• Strength testing (from the foot up to the hips)

• Postural and biomechanical assessment

• Functional movement screens

This helps us determine why your plantar fascia is overstressed — not just where it hurts.

2. Manual Therapy

Hands-on techniques improve tissue mobility, reduce tightness, and promote healing:

• Myofascial release of the foot and calf

• Joint mobilizations for the ankle and midfoot

• Soft tissue and dry needling work to reduce trigger points in the calf and intrinsic foot muscles

3. Muscle Activation and Mobility Training

We target key restrictions that contribute to plantar fasciitis, such as:

• Calf and Achilles loading into lengthened positions

• Intrinsic foot muscle stretches and lengthening (like the big toe extension activation throughout entire range of motion)

• Talocrual dorsiflexion and other foot joint mobility drills

4. Strengthening and Load Management

Strong, balanced muscles reduce strain on the fascia. We focus on:

• Intrinsic foot muscle strengthening (e.g., towel curls, toe spreading)

• Arch and ankle stabilization exercises

• Hip and glute strengthening to optimize gait mechanics

We also guide your return to activity with gradual loading, ensuring your tissue adapts safely.

5. Gait Retraining and Footwear Advice

We’ll assess how your foot strikes the ground and recommend changes if needed — including:

• Midfoot strike patterns for runners

• Orthotic recommendations (if necessary)

• Footwear education based on your foot type and lifestyle

6. Education and Prevention

Knowledge is power. We empower you with tools and strategies to stay pain-free:

• Daily home exercises

• Guidelines for standing and walking at work

• Activity modifications and cross-training advice

• Recovery strategies like rolling and self joint mobilizations

When to Seek Help

Many people try to "walk off" plantar fasciitis — but it rarely goes away on its own. In fact, ignoring the pain can lead to compensation patterns that create problems in your knees, hips, or back.

Get in touch with a physical therapist if you experience:

• Heel or arch pain that lasts longer than a week

• Pain that returns after activity or rest

• Tenderness that’s affecting how you walk

• Trouble returning to running or sport

Take the First Step Toward Recovery

Plantar fasciitis may be common, but it’s not something you have to live with. At RISE Physical Therapy, we help you take a proactive, holistic approach to healing — from your feet to your hips and beyond. Whether you’re trying to get back to running, chasing after your kids, or simply walking without pain, we’re here to help you move with confidence.

Let’s get you back on your feet — literally.

Set up a free  call with a RISE physical therapist to talk through your symptoms, get clarity on your movement patterns, and start building your personalized recovery plan.