Plantar Fasciitis and 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 Santa Clarita Valley Therapy Services, our physical therapists understand the demands of running and help you get back to it!
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 Santa Clarita Valley Therapy Services, 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!
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 Santa Clarita Valley Therapy Services, 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!
Why Hitting the Beach Is More than Just Fun in the Sun
Planning a beach trip this summer? You’d be surprised how much exercise you can get during a beach vacation. In between building sand castles and napping in the sun, try these fun health-boosting beach activities:
- Walk on the sand: While walking is an excellent exercise in and of itself, doing so on a sandy beach has additional benefits. The sand provides resistance that can help build strength in the muscles of your lower body.
- Splash in the waves: Make sure to spend time in the water, even if you aren’t swimming. Water’s density means your muscles have to work harder to perform simple movements, making ocean time a great workout.
- Relax in the breeze: Spending time in nature can help you relax and destress, which can actually impact your physical health, too! Take a few moments to breathe deeply and enjoy the sights, sounds, and scents of your surroundings–particularly before it gets crowded!
Want to ensure you’re injury-free and ready to make the most of your time on the beach? Schedule an appointment with Santa Clarita Valley Therapy Services today!
New Insurance Plans Accepted
Santa Clarita Valley Therapy Services now accepts Regal Medical Group, Lakeside Community Healthcare, and Kaiser Permanente insurance plans.
We’re excited to expand access to care and make it easier for more patients to receive the therapy services they need.
Exercise of the Month
Lunges
Stand tall with your feet hip-width apart. Step one foot backward and lower your back knee toward the floor, keeping your front knee aligned over your ankle. Push through your front heel to return to the starting position. Alternate legs with each rep.
3 Sets, 10 Reps (each leg)
Hear What This Patient Had to Say About Santa Clarita Valley Therapy Services
“Great attention to patient care, listens to what a patient’s pain is and plans a rehabilitation program that will help you get better. Great staff!!!” – R.M.
Healthy Recipe: Quick Summer Rolls & Peanut Sauce
Prep: 20 mins | Yields: 6-8 rolls
Ingredients
- Rolls: 8 rice paper wrappers, 1 cup cooked shrimp (halved), 1 cup cooked vermicelli noodles, 2 cups mixed veggies (shredded carrots, julienned cucumber, lettuce), 1/2 cup mixed herbs (mint/cilantro).
- Sauce: 1/4 cup peanut butter, 1 tbsp soy sauce, 1 tbsp lime juice, 1 tsp honey, 1-2 tbsp warm water.
Directions
- Sauce: Whisk all sauce ingredients together in a small bowl until smooth.
- Soften: Dip one rice paper wrapper in a shallow bowl of warm water for 10 seconds until pliable. Lay flat on a damp surface.
- Assemble: Layer a small amount of lettuce, noodles, veggies, herbs, and shrimp on the lower third of the wrapper.
- Roll: Fold the bottom edge over the filling, fold the left and right sides in, and roll up tightly. Repeat with the remaining ingredients and serve with the peanut sauce.
Shockwave Therapy: Now Available
We’ve had a lot of questions lately about Shockwave Therapy, and we’re excited to offer this innovative, non-invasive treatment at
Santa Clarita Valley Therapy Services. Shockwave Therapy uses targeted acoustic waves to stimulate healing, improve blood flow, and help reduce pain in injured or irritated tissues.
It’s commonly used for chronic conditions such as plantar fasciitis, Achilles tendonitis, tennis or golfer’s elbow, and patellar tendon pain, especially when symptoms haven’t fully responded to other treatments. Our physical therapists often incorporate shockwave therapy alongside traditional care for a more comprehensive approach to recovery.
If you’re dealing with lingering pain or an old injury that’s affecting your daily life, Shockwave Therapy may be an option worth exploring.
Contact us to learn more or to schedule an appointment.
Sources
https://journals.sagepub.com/doi/abs/10.1177/1071100720955144
https://pubmed.ncbi.nlm.nih.gov/34234693
https://pubmed.ncbi.nlm.nih.gov/28985685
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6617481
https://pubmed.ncbi.nlm.nih.gov/25145882
