Plantar fasciitis is a common culprit behind heel pain, affecting millions of people each year. If you’ve ever experienced a sharp, stabbing pain in your foot — especially with your first steps in the morning — you may be suffering from this frustrating condition. Fortunately, physical therapy offers effective, non-invasive solutions to manage and relieve plantar fasciitis. 

What Is Plantar Fasciitis?

Plantar Fasciitis occurs when the plantar fascia, the thick band of tissue on the bottom of the foot that supports the arch, becomes irritated or inflamed. This tissue acts like a shock absorber and supports the arch of your foot. Repetitive stress or strain can cause small tears, leading to pain and stiffness, particularly near the heel of the foot. 

Common Causes:

• Improper footwear with little arch support and a lack of cushioning
• Overuse from activities like running, jumping, and walking
• Spending extended periods on your feet, especially on hard surfaces
• Tight calf muscles or Achilles tendon 
• High arches or flat feet 
• Obesity or sudden weight gain
• Rapidly increasing the intensity or duration of physical activity

Common Symptoms:

• Worse pain in the morning
• Pain that increases with activity or standing on tiptoes
• Swelling and tenderness in the heel
• Heel spurs (small bony growths on the heel bone)
• Arch pain, pain radiating up the calf, or difficulty walking

How Physical Therapy Can Help

Physical therapy is a proven, conservative approach to treating plantar fasciitis. A skilled physical therapist can create a personalized treatment plan designed to reduce pain, improve mobility, and prevent future flare-ups. 

Stretching and Flexibility Exercises

Tight calf muscles and Achilles tendons often contribute to plantar fasciitis. Your physical therapist will guide you through targeted stretching exercises to improve flexibility in these areas, as well as the plantar fascia itself. 

Common stretches include:

• Calf stretches against a wall
• Towel stretches for the foot and arch
• Plantar fascia stretch (rolling a frozen water bottle under your foot)
• Standing heel raises 

Strengthening Exercises

Weakness in the foot and lower leg muscles can increase stress on the plantar fascia. Exercises targeting these areas can provide better support to the arch and improve overall foot mechanics. 

Common exercises include:

• Towel scrunches with your toes
• Marble pick-ups
• Balance and stability exercises
• Reverse lunges 

Manual Therapy

Hands-on techniques, such as soft tissue massage and joint mobilization, can help reduce muscle tightness, increase tissue mobility, improve blood flow, and promote healing in the affected area. 

Gait and Posture Training

Abnormal walking patterns or posture can contribute to plantar fasciitis. Your therapist may assess your gait and provide corrections to ensure you have even weight distribution and proper foot mechanics. 

Tapping/Night Splints 

A physical therapist may apply tape to provide support and reduce stress on the plantar fascia or recommend night splints, which can help maintain a stretch on this muscle while sleeping. 

Physical therapists may have you apply ice or heat to reduce pain and inflammation. 

Education and Footwear Advice

Wearing proper shoes with adequate arch support and cushioning is essential. Your physical therapist can recommend footwear or custom orthotics to provide arch support and reduce strain on the plantar fascia.

The Benefits of Physical Therapy for Plantar Fasciitis

Improves Flexibility and Strength — Physical therapy can improve flexibility and range of motion in the plantar fascia, Achilles tendon, and surrounding muscles. 

Strengthens Muscles — Strengthening exercises and gait training can improve your ability to walk, stand, and perform daily activities without pain, as well as stabilize the foot and correct faulty movement patterns.  

Prevents Recurrence — By addressing the underlying causes of plantar fasciitis, teaching proper stretching and strengthening techniques, and helping you make lifestyle modifications, physical therapy can prevent future occurrences of the condition.

Reduces Reliance on Medication — Physical therapy can help you find the root cause of your plantar fasciitis and provide non-invasive pain relief, reducing the need to take medications or get injections. 

Don’t Let Heel Pain Slow You Down

Plantar fasciitis can make even simple activities painful, reducing your quality of life. However, with the right approach, you can find relief. Physical therapy offers a safe, effective, and personalized way to reduce pain, improve foot function, and prevent the condition from recurring. By incorporating targeted stretches, strengthening exercises, manual therapy, and proper footwear guidance, you can take meaningful steps toward healing. 

Don’t let heel pain stop you from enjoying your life — with the support of a skilled physical therapist, you can get back to walking and living comfortably. If you need help managing plantar fasciitis, contact Wasatch Peak Physical Therapy to schedule an evaluation.

If you’ve ever had a family member experience a stroke, you understand how devastating it can be. It can instantly change a person’s life, affecting their mobility, strength, balance, and the ability to perform everyday tasks. While the road to recovery may feel overwhelming, physical therapy can help ease symptoms, rebuild independence, and improve quality of life. 

Understanding Stroke Recovery

A stroke occurs when the blood supply to a part of the brain is interrupted or reduced, either by a blockage (ischemic) or a rupture of a blood vessel (hemorrhagic), depriving brain tissue of oxygen. This can lead to temporary or permanent impairment in muscle control, speech, vision, or cognitive function. An ischemic stroke is the most common type; however, every stroke is different, and recovery depends on the location, severity, and timing of treatment. 

Physical therapy is often one of the first and most crucial steps in stroke rehabilitation. It focuses on restoring movement, improving physical function, and preventing future complications. 

Key Benefits of Physical Therapy in Stroke Recovery

Regaining Mobility and Strength 

Many stroke survivors experience muscle weakness or paralysis, often on one side of the body. A physical therapist can help patients relearn basic movements, such as standing, walking, or using stairs, rebuild muscle strength, and improve range of motion through targeted exercises and movement strategies. 

Improving Balance and Coordination

Strokes can impair balance and increase the risk of falls and injuries. Physical therapists can help patients regain their sense of awareness through balance training, posture correction, and coordination drills to help them move more confidently and safely.

Promoting Brain Plasticity

The brain has an incredible ability to reorganize itself and form new neural connections — a process called neuroplasticity. Repetitive, task-specific exercises guided by a physical therapist encourage the brain to rewire itself and restore function. 

Preventing Muscle Tightness and Joint Stiffness

Inactivity after a stroke can lead to complications like contractures (permanent muscle shortening) and joint stiffness, which limit movement and function. Physical therapists use stretching, range-of-motion exercises, and manual techniques to keep muscles and joints flexible. 

Restoring Independence in Daily Life

Beyond improving movement, physical therapy can help patients relearn essential tasks, such as getting out of bed, bathing, dressing, or getting in and out of a car. Therapists often simulate real-life scenarios to rebuild confidence and independence. 

Improving Emotional and Psychological Well-Being

As a stroke survivor begins to recover physically, they may start to feel more confident, which can reduce anxiety or depression commonly experienced after a stroke. Physical therapists can also provide emotional support and needed motivation, helping patients stay positive through the many ups and downs of recovery. 

What to Expect in Stroke Rehabilitation

Stroke rehabilitation typically begins in the hospital and continues at an inpatient rehab facility, outpatient clinic, or at home, depending on the severity of symptoms and the patient’s individual needs. A physical therapist will conduct a thorough evaluation and create a personalized treatment plan that evolves as recovery progresses. 

Treatment may include:

• Gait training to help relearn how to walk properly 
• Strength and endurance exercises to rebuild muscle, particularly in the affected limbs
• Balance and coordination work to improve overall movement control 
• Guidance on using assistive devices, such as braces, canes, or walkers
• Constraint-Induced Movement Therapy (CIMT), to help encourage the use of affected limbs
• Education for patients and caregivers on how to support the patient in their recovery journey 
• Goal setting to ensure therapy is aligned with the patient’s priorities and tracks progress

The Importance of Early and Ongoing Therapy

Research shows that starting physical therapy as soon as possible leads to better outcomes. However, recovery doesn’t stop after the initial stages — ongoing therapy can lead to continued improvement months or even years after stroke. 

Importance of a Multidisciplinary Team

While physical therapy plays an important role in recovery, rehabilitation often includes occupational therapists, speech-language pathologists, neurologists, and psychologists. This team ensures that all aspects of a patient’s well-being are addressed. 

Physical Therapy Can Help Stroke Survivors Live a Better Life 

Stroke recovery can be a month- or years-long journey and requires time, patience, and good support. Physical therapy plays a crucial role in helping survivors regain movement, rebuild strength, and return to daily life with greater independence. With personalized care and consistent effort, many survivors can greatly improve and live a better quality of life. If you or a loved one is navigating stroke recovery, adding physical therapy to their care plan can make all the difference.

Arthritis affects millions of people worldwide and causes joint pain, stiffness, and reduced mobility. While a cure hasn’t been found yet, physical therapy can play a vital role in managing symptoms, improving function, and enhancing your quality of life. 

Understanding Arthritis and Its Impact

Arthritis symptoms vary based on the person, but it almost always causes inflammation, swelling, and tenderness in the joints, and leads to pain, stiffness, and redness as well as limits range of motion. Your chances of developing arthritis depend on your weight, past injruies, age, and family history. Although, arthritis is more common in women than men.

Over time, arthritis can interfere with daily activities like walking, climbing stairs, or even gripping objects, impact emotional well-being, and even cause fatigue.  There are many types of arthritis, but the four most common ones are:

Osteoarthritis (OA) — Overuse or wear and tear overtime can cause the degeneration of cartilage in the joints. OA is usually found in the fingers, knees, and hips and causes joint pain, stiffness, and occasionally bony lumps around the joints. 

Rheumatoid Arthritis (RA) — This autoimmune disease causes the body’s immune system to attack the joints, causing inflammation and damage.  It oftens affects the hands, wrists, knees, and feet and causes pain, swelling, and fatigue. 

Psoriatic Arthritis — This type is associated with psoriasis, but it can occur in people without the skin condition. It usually affects the fingers, toes, and back and can cause joint pain, swelling, and skin changes, like scaly, red patches. 

Gout — This inflammatory condition is caused by a buildup of uric acid crystals in the joints and blood. You can experience sudden severe joint pain, redness and swelling, and limited range of motion. Gout usually manifests in recurring attacks, often at night. 

Managing arthritis effectively often requires a multifaceted approach, and physical therapy is a key component.

Benefits of Physical Therapy for Arthritis

Pain Management

A trained physical therapist can use a variety of techniques — such as manual therapy, ultrasound, or ice/heat application — to reduce inflammation, encourage blood flow, and prevent fluid accumulation in the affected joints, which can help reduce pain. 

Improved Joint Mobility and Flexibility

Arthritis can cause stiff joints and muscle atrophy, restricting joint flexibility and making movement difficult. Physical therapists guide patients through stretches and mobility exercises to maintain or increase range of motion.

Strengthening Muscles Around Joints

Stronger muscles support and protect joints. Targeted strengthening exercises help remove pressure from the affected joints and build muscle strength, reducing discomfort and the risk of further injury.

Better Balance and Coordination

Arthritis can affect proprioception (your body’s awareness of its position and movement), causing balance issues and increasing the risk of falls. Therapy programs often include exercises to improve body awareness and coordination.

Personalized Plans

Physical therapists assess each individual’s condition and tailor programs that fit their specific needs and limitations — making it safe and sustainable. They can also educate you on healthy lifestyle choices, exercises, and diet changes you can incorporate into your daily life to help support joint health and manage symptoms. 

Posture and Body Mechanics Training

Proper posture and movement techniques can reduce stress on joints. Physical therapists can address muscle imbalances and teach you proper body mechanics and how to perform daily activities with less strain.

They may also be able to help you learn how to properly use assistive devices, such as canes or walkers, if you need them to support your joints and muscles.

What to Expect in Physical Therapy

A typical physical therapy session for arthritis may include:

• Assessment of joint function and pain levels
• Guided exercises for strength, mobility, and balance
• Education on joint protection and activity modification
• Home exercise program to continue progress between sessions
• Tips on how to improve your diet 

Wasatach Peak, in particular, may offer aquatic therapy, which allows you to exercise without putting pressure on your joints, and occupational therapy to help you relearn the skills you need to go about your day-to-day life.

Long-Term Advantages

Engaging in regular physical therapy not only helps manage arthritis symptoms but can also delay the progression of joint damage, reduce dependence on medications, enhance independence in daily living, and provide long-term strategies for joint health. 

Physical Therapy Can Give You Your Life Back

Living with arthritis doesn’t have to mean living with constant pain or limitations. Physical therapy can safely, effectively, and proactively manage arthritis symptoms and improve overall function. If you’re dealing with joint stiffness and pain, consider speaking with your healthcare provider about adding physical therapy to your treatment plan.