What/where is the plantar fascia?
It is a thick flat band of ligament that serves as a passive support to the bottom of the foot/arch. It originates at the heel then fans out covering muscles and tendons in the bottom of the foot. The fibers of the plantar fascia begin to blend in the ligaments and tendons of the toes.
How do I know I have plantar fasciitis?
These are some of the typical characteristics of plantar fasciitis, you may feel one or more of the following:
What should I do moving forward?
Usually, by the time, someone finds me they have tried different types of rolling/deep tissue massage treatment. Most people have tried stretches and even some strengthening exercises that have not worked. If you have not tried any self treatment techniques here is a blog that provides some common tips and tricks: Plantar Fasciitis: I Think I Have It... What Now?
If you have tried some of these methods with little to no success you might be a good candidate for dry needling. This is a process where tiny dry needles (called dry needles because no liquid/medicine is used) are inserted into the plantar fascia to stimulate soft tissue healing. Electrodes are then attached to further stimulate and promote healing.
This has been shown to be an excellent alternative to plantar fascia surgery because it is far less invasive and obviously less risky. It’s also a great alternative to injections because we can still target the deep tissues just like injections but without the side-effects that come with the medications used. Because we use “dry needles” they are far smaller than the needles used for injections making the procedure far less painful than injections.
What are the results?
Research has shown very positive results with this method. Most importantly we have seen people get back to running after as few as 1-3 sessions! For some, it takes more sessions but typically after 5-8 sessions of this technique, people are able to get back to training.
We would love to join you on your journey back to running. I should say back to full speed running because many of you probably just suck it up and run through the pain.
If you have questions, concerns, or you are interested in giving dry needling a try to get back to running feel free to reach out.
Dr. Dalin Hansen, PT, DPT
Be mindful of how you stand, sit, and move throughout the day.
#3- Dr. John Baio, PT, DPT in Holtsville, New York
Just like dieting, it’s important to make lifestyle changes instead of thinking a few reps of a trendy exercise are going to make a difference. Perform a variety of daily exercises (based on your needs) to get the best injury prevention.
#4- Dr. Daniel J. Johnson, PT, DPT in Greensboro, North Carolina
Be around healthy happy people who want you to succeed in life. Birds of a feather...
#5- Dr. Derek Nielsen, PT, DPT of Kaizen Physical Therapy in Durham, North Carolina
Live a life of variety when it comes to movement. Just like a healthy diet doesn’t only consist of protein, a healthy body needs variability to flourish. Run, walk, lift weights, squat, jump, etc. Don’t fall too in love with any one thing. Fall in love with a variety of things.
#6- Dr. Lauren Hebert, PT, DPT in Dixfield, Maine
Take a 5-10 minute walk at break time and take another longer walk after work
#7- Dr. Dalin Hansen, PT, DPT of Empower Utah Physical Therapy in American Fork, Utah
Never say never! I often hear people say they will never be pain-free or they will never get back to doing what they love because their physician or MRI said so. This is simply not the case. There is always something you can do to better your situation!
#8- Dr. Thomas Denis, PT, DPT of Purposed Physical Therapy in Greenville, South Carolina
Preventing an injury is the key to sport longevity. Longevity is the key to success.
#9- Dr. Lauren Stone, PT, DPT in Lafayette, Louisiana
Consistency is key! Whether it’s your posture, exercise, diet, or attitude, you have to be consistent to see results!
#10- Dr. Kyle Womack, PT, DPT in O’ahu, Hawaii
If you have been in one position for a while, spend some time in the exact opposite of that position. But, above all else, move.
#11- Dr. Beverly Helm, PT, DPT in Columbia, Missouri
Keep your feet flat on the floor when sitting rather than having your heels up on the legs of the chair, it shortens the muscles in the back of the lower leg and can cause discomfort/pain.
#12- Dr. Lyle Puvok, PT, DPT in San Diego, California
5 steps to preventing pain onset:
1. Exercise most days
2. Eat a healthy diet (mostly plants)
3. Get at least 7 hours of restful sleep a night
4. Have positive outlets for stress management,
5. Don’t smoke and drink alcohol only in moderation
What is healthy for your heart and your brain will also help prevent sprains and strains.
If you currently suffer from pain or you are unable to do the things you love because of pain contact me to find out if we can help. We help people avoid surgery, live without painkillers, and get back to the life they knew before they had pain.
Call/Text/Email for a free consultation to find out if we are the right people to help you.
Dr. Dalin Hansen, PT, DPT
There are things your can do to help yourself. Start by getting educated.
This can be an overwhelming and scary process especially if you just found out you have a herniated disc, a bone spur, degenerative joint disease, etc. Empower yourself to by learning more about your conditions and what can be done.
I am happy to talk with you to help you understand your condition better. Please reach out to me to find out what you can do to take action towards living the way you want to live. Contact me via:
Dr. Dalin Hansen, Doctor of Physical Therapy
Dr. Dalin Hansen, PT, DPT
Passionate practitioner dedicated to empowering others to take control of their health.