Plantar fasciitis is one of the most common causes of heel and arch pain among adults in the United States. It affects millions of people each year—including runners, walkers, office workers, teachers, warehouse employees, and anyone who spends long hours on their feet. At Cawley Physical Therapy & Rehabilitation, we treat plantar fasciitis every day across our clinic locations in Scranton, Wilkes-Barre, Kingston, Pittston, Trucksville, Nanticoke, Mountain Top, Factoryville, and Carbondale, PA.
This comprehensive physical therapy guide explains what plantar fasciitis is, how to know if you have it, the best home remedies, and how a structured PT treatment plan can help you recover quickly and safely.
Understanding Plantar Fasciitis
Plantar fasciitis is inflammation or irritation of the plantar fascia, a thick band of connective tissue that supports the arch of your foot. It runs from your heel bone to your toes and helps absorb shock with each step.
When the plantar fascia becomes overloaded, irritated, or tight, it can create microtears that lead to chronic heel pain.
Common Symptoms of Plantar Fasciitis
People often report:
- Sharp heel pain with first steps in the morning
- Pain in the arch of the foot when walking
- Increased pain after standing for long periods
- Heel pain when flexing the foot upward
- Sore heel when walking or after a run
- Tenderness near the inside of the heel
- Aching or burning along the bottom of the foot
Symptoms often worsen with activity but may loosen up temporarily as you move.
How to Know if You Have Plantar Fasciitis
Many patients search for terms like “how to know if I have plantar fasciitis” or “plantar fasciitis test” before visiting our NEPA clinics.
Here are the most common indicators:
1. Heel Pain with First Steps in the Morning
This is the hallmark sign. Pain is typically sharp and located near the heel.
2. Pain that Improves Slightly as You Walk
As the plantar fascia warms up, symptoms may temporarily lessen.
3. Pain in Arch of Foot When Walking
Especially after rest or long periods of sitting.
4. Tenderness on the Inside of the Heel
Pressing the area often recreates the pain.
5. Pain When Flexing the Foot Upward
You may feel a pull on the bottom of your foot.
6. Difficulty with Standing, Climbing Stairs, or Barefoot Walking
If these symptoms sound familiar, physical therapy can help confirm your diagnosis and begin treatment immediately.
How to Perform a Quick Plantar Fasciitis Self-Test (At Home)
Patients frequently ask about “plantar fasciitis special tests” they can do at home. Here are two of the most reliable:
The Windlass Test
- Sit with your ankle relaxed.
- Lift your big toe upward.
- If this recreates heel or arch pain, the test is considered positive.
Direct Palpation Test
- Press your thumb into the inner part of your heel.
- Apply gradual pressure.
- Pain or tenderness usually indicates plantar fascia involvement.
If self-testing increases your pain or causes uncertainty between conditions like “gout or plantar fasciitis”, a physical therapist can properly evaluate you.
What Causes Plantar Fasciitis?
There is rarely one single cause. Common contributors include:
Foot and Ankle Factors
- Flat feet
- High arches
- Limited ankle mobility
- Tight calf muscles
Lifestyle and Activity Factors
- Sudden increase in walking or running
- Standing on hard surfaces all day
- Poor footwear support
- High-impact activities
Other Contributing Factors
- Aging
- Weight gain
- Previous foot or ankle injuries
- Overpronation or poor gait mechanics
Understanding the underlying cause is essential for choosing the correct treatment plan.
Home Remedies for Plantar Fasciitis Relief
These strategies are commonly recommended by physical therapists and can significantly reduce pain.
Stretching Exercises to Reduce Heel Pain
Calf Stretch (Gastrocnemius Stretch)
- Stand facing a wall.
- Step one foot behind you.
- Keep the back knee straight and heel down.
- Hold 20–30 seconds, repeat 2–3 times per side.
Soleus Stretch
- Same position as above, but bend the back knee.
- Keep heel down.
- Hold 20–30 seconds.
Why These Work
Tight calves increase stress on the plantar fascia. Stretching reduces tension and improves walking comfort.
Plantar Fascia Stretch (To Reduce Morning Pain)
- Sit and place your ankle on your opposite knee.
- Grab your toes and gently pull them toward your shin.
- Feel the stretch along the bottom of your foot.
- Hold 15–20 seconds, repeat 3–4 times.
Icing for Pain & Inflammation
Ice Bottle Roll
- Freeze a water bottle.
- Roll your foot over it for 10 minutes.
- Repeat 1–2 times daily.
Ice Massage
Use an ice cup to massage the heel and arch for 5–7 minutes.
Footwear Changes That Make a Big Difference
Supportive footwear is critical. Avoid:
- Flat shoes
- Worn-out sneakers
- Minimalist/barefoot-style footwear
- Flip-flops
Choose shoes with:
- Cushioned heel support
- Arch support
- A slight heel-to-toe drop
- Firm midsole stability
Self-Massage Techniques (Highly Effective for Pain Relief)
Tennis Ball Massage
- Sit or stand with a tennis or lacrosse ball under your foot.
- Roll from heel to toes for 2–3 minutes.
Heel Press Release
- Place your thumb at the inside heel.
- Apply steady pressure for 30 seconds.
These techniques improve blood flow and reduce tissue tightness.
Strengthening Exercises for Plantar Fascia Support
Towel Curls
Strengthens intrinsic foot muscles.
- Place a towel on the floor.
- Scrunch it with your toes.
- Repeat 10–15 reps.
Toe Spreading
Improves foot stability.
- Spread your toes apart.
- Hold for 5 seconds.
- Repeat 15 times.
Calf Raises
Builds calf endurance.
- Stand tall.
- Rise onto the balls of your feet.
- Lower slowly.
- Perform 10–15 reps.
When to Use Night Splints
Night splints hold the foot in a dorsiflexed position, preventing overnight tightening. They are especially helpful for morning pain.
Physical Therapy Treatment Plan for Plantar Fasciitis
A physical therapist provides personalized treatment based on your symptoms, gait mechanics, and underlying causes.
Manual Therapy
- Soft tissue mobilization
- Myofascial release
- Cross-friction massage
- Joint mobilizations
These techniques reduce muscle tightness and improve tissue healing.
Strengthening and Mobility Training
A PT will create a program focusing on:
- Calf strengthening
- Foot intrinsic strengthening
- Ankle mobility
- Hip and leg stability
Gait Evaluation and Correction
Many cases of plantar fasciitis involve poor biomechanics such as:
- Overpronation
- Limited ankle mobility
- Weak glutes or hips
- Inefficient push-off mechanics
Correcting gait reduces long-term recurrence.
Therapeutic Modalities
Depending on your symptoms, your PT may use:
- Ultrasound
- Iontophoresis
- Electrical stimulation
- Manual stretching techniques
Custom Orthotics or Supportive Inserts
Orthotics can help correct:
- Flat feet
- Overpronation
- Arch insufficiency
These supports reduce strain on the plantar fascia.
When to See a Physical Therapist
You should schedule an evaluation if:
- Pain lasts longer than 7–14 days
- Heel pain is interfering with daily activities
- You’re unsure whether you have plantar fasciitis or another condition
- Home remedies help only temporarily
- You notice swelling or increased stiffness
Plantar fasciitis rarely improves without structured care—early intervention leads to faster recovery.
Ready for Relief? Schedule Your Free Consultation
If heel or arch pain is preventing you from walking comfortably or staying active, our team at Cawley Physical Therapy & Rehabilitation is here to help. We offer personalized treatment plans based on your unique symptoms and lifestyle across our clinics in:
Scranton, Wilkes-Barre, Trucksville, Pittston, Kingston, Nanticoke, Mountain Top, Factoryville, and Carbondale, PA.
Schedule Your Free Consultation →
Frequently Asked Questions (FAQ)
How do I know if my heel pain is plantar fasciitis?
Plantar fasciitis typically causes sharp heel pain with your first steps in the morning or after sitting. Pain often improves slightly as you walk but may worsen with prolonged standing or activity. Pressing on the inside of your heel usually recreates the pain. A PT exam can confirm the diagnosis.
Can plantar fasciitis heal on its own?
Many people experience symptom relief with early home treatment, but plantar fasciitis often requires targeted physical therapy to fully resolve. Without addressing the root cause—such as tight calves, weak foot muscles, or poor footwear—symptoms may continue for months or return repeatedly.
What is the fastest way to treat plantar fasciitis?
A combination of stretching, strengthening, supportive footwear, and manual therapy is typically the quickest way to recover. Ice, night splints, and activity modifications also help. A physical therapist can tailor a treatment plan for quicker improvements based on your specific symptoms.
How long does plantar fasciitis take to heal?
Recovery time varies depending on the severity of the condition and how early treatment begins. Many people improve within 6–12 weeks when following a structured plan that includes stretching, strengthening, and physical therapy. Chronic cases may take longer but still respond well to treatment.
Can I walk with plantar fasciitis?
Yes. Walking is usually safe as long as you wear supportive footwear and do not push through intense pain. If walking causes severe heel pain, numbness, or swelling, it’s best to reduce activity and seek a physical therapy evaluation for a personalized treatment approach.