I once had a patient, an older patient. She grew up on a farm. Her dad worked hard and would occasionally suffer from heel pain. For treatment he would lie on the trailer bed and have his wife hit his heel repeatedly with a mallet until the pain was gone. For all of you anchorman fans out there, in the words of Brian Fantana, “They have done studies, 60 % of the time, this works every time”. This sounds barbaric, I know, but it was a different time and medicine back then isn’t what it is now. Over the next few paragraphs, I’ll talk about what plantar fasciitis is, how someone can develop plantar fasciitis, as well as what we do in PT to treat this and how you can treat it yourself at home.

What is it?

Plantar fasciitis in its simplest terms is an inflammation of the connective tissue (fascia) along the bottom of your foot and heel. Typically it occurs as a result of overuse and poor biomechanics (things don’t move like they should) of the foot and ankle. Pain can be present in multiple areas along the base of the foot, but more often than not it occurs around the outside edges of the heel. Some people present with pain that is worse in the morning and gets better with weight bearing throughout the day, others experience discomfort as the day goes on and feel relief with rest. Typically the pain will improve within a year, but working with your Doctor and Physical Therapist, we can help make improvements within a shortened timeline.

How does someone get plantar fasciitis?

Typically, this will occur in individuals who spend a fair amount of time on their feet or if there is a sudden change in activity level within a course of a week, month or days. A person with plantar fasciitis will most likely have limited dorsiflexion, an ability to pull your toe up, as well as abnormalities within the arch of their feet. At the core of the problem, plantar fasciitis is an overuse injury, so you need to be consistent with your rest cycles if you are just beginning or have already established an exercise program.

How can Physical Therapy help?

At Gold Medal Physical Therapy, we use a combination of manual therapy techniques (massage, stretching, joint mobilization), corrective exercise and self management techniques to help reduce pain and improve function. It is recommended that you get fit for an appropriate pair of shoes, as proper footwear can help to decrease symptoms. Talking to your podiatrist or orthopaedic MD, they can help fit you for a night splint that can additionally help reduce your pain in the morning and throughout the day. It is recommended that you use Ice to help manage the inflammation, either through a direct cold compress or utilizing a frozen water bottle along the bottom of your foot.


Exercises to perform at home.

Standing calf stretch : Bent and Straight Knee

Plantar Roll out (golf ball or frozen water bottle)



Arch Raises (starting position)


Arch Raises (ending position)

Please consult your Doctor or Physical Therapy team prior to attempting any of these exercises. We sincerely hope this post helped to expand your understanding of plantar fasciitis and what you can do on your own to treat and manage your symptoms.

5 Tips to Reduce the Likelihood of Headache

Headaches can be quite a nuisance, especially when they escalate to painful migraines that practically incapacitate
you. Whether it’s from overexerting yourself during exercise or having high stress levels, it can be tempting to
eliminate it with the aid of an over-the-counter pill, such as ibuprofen or paracetamol. However, you might not always
have these pills on hand, which is where these other ways to avoid and alleviate headaches can come in handy!

1. Hot and Cold Applications

IMAGE CREDIT: Unsplash
Applying cold or hot packs to your head can help reduce the pain, especially for muscle tension headaches. Cold
packs can be applied for 10 minutes at a time before taking a break, while warm compresses are best placed on the
back of your neck and forehead for relief.

2. Hydrate

Have you ever wondered why your headache is so pronounced after having a few drinks the night before? This is an
example of a dehydration headache, which Medical News Today describes as something that can happen even
without consuming alcohol. Getting a glass of water or a hydrating beverage filled with electrolytes will help bring your
headache down in no time.
It’s also best to avoid headache-inducing beverages. Aside from alcohol, caffeinated drinks are also to blame for
headaches, especially if you have too much coffee, energy drinks, or soda. Try asking for a half-decaffeinated
beverage the next time you’re at a coffee shop. Be conscious of your alcohol intake as well, especially with drinks like
whiskey and red wine.

3. Proper Neck Posture

IMAGE CREDIT: Pain Free Working
Poor posture can cause aches and pains all over the body, including your head. Every inch that your neck bends
forward past its normal curve places a significantly greater amount of pressure on your muscles, contributing to
headaches. Unfortunately, slouching is very common these days, especially with remote work and the absence of
proper office equipment like office chairs and desks with appropriate heights
Those working from home can benefit from investing in an ergonomic chair, but be careful not to purchase just any
office chair. An ergonomically designed one should have a good seat height range, a seat pan with a waterfall edge,
and adjustments for backrests, armrests, and headrests. Chairs with adjustable neck lengths for customized support
cradle your head and prevent it from tilting too close to the computer screen, thereby eliminating the development of
headaches due to poor posture.

4. Reduce Stress Levels

IMAGE CREDIT: Pexels
While it seems like stress can’t be avoided these days, learning how to manage it is one of the best ways to curb
persistent headaches. These headaches are usually some of the most painful, escalating into migraines as the day
progresses. To address this, be more deliberate about removing stressors from your environment and practice deep
breathing or meditation techniques. Doing this removes the tension in your head and body, resulting in less head
pain.

5. Quality Sleep

IMAGE CREDIT: Pexels
A study from Biomed Central has found that sleep deprivation is linked to a loss of ion homeostasis in the brain,
contributing to migraines. Aside from getting a full eight to ten hours of sleep every night, improving the quality of your
sleep is also crucial. Having a relaxing routine to wind down before bed and sticking to your bedtime may seem
insignificant, but they contribute a lot to how well you sleep and reduce the likelihood of your headaches.


Headaches are never fun, whether it’s the low, persistent drum you feel or a sharp pain behind the eyes. Fortunately,
they typically don’t last long. Using these 5 tips and our webinar on headaches can help you get rid of them even
more quickly. So before you reach for that Tylenol, consider grabbing a glass of water first and mind your posture!

Written by Tracy Osborn for goldmedalpt.com