Find Relief for Foot Pain with Physical Therapy This Spring

April 2025 Newsletter

Have you ever experienced that sharp, stabbing pain in your foot that makes every step feel like a challenge? Or perhaps a dull, persistent ache that just won’t go away? Foot pain is a common complaint that can significantly impact your quality of life by limiting your ability to work, exercise, and even enjoy simple activities like walking or standing. Physical therapy offers effective, non-invasive solutions to alleviate foot pain, improve function, and get you back on your feet this spring.

Common Causes of Foot Pain

Understanding the root cause of your foot pain is an important part of finding effective treatment. Let’s explore five of the most common foot pain conditions.

Plantar Fasciitis

This condition involves degeneration of the plantar fascia, a thick band of tissue that runs along the bottom of your foot. It often causes heel pain, particularly in the morning or after periods of rest. Risk factors include obesity, high-arched feet, and activities that put excessive stress on the feet.

Metatarsalgia

This refers to pain in the ball of your foot, often caused by overuse, high-impact activities, or wearing ill-fitting shoes. Symptoms may include sharp or burning pain, numbness, or tingling in the toes.

Achilles Tendinitis

This condition involves inflammation of the Achilles tendon, which connects the calf muscles to the heel bone. It often causes pain and stiffness in the back of the ankle, especially during or after activity.

Foot Sprains

These injuries occur when the ligaments that support your foot joints are stretched or torn, typically due to a sudden twisting or rolling motion. Symptoms may include pain, swelling, bruising, and instability.

Arthritis

This degenerative joint disease can affect any joint in your foot, causing pain, stiffness, and limited range of motion. Risk factors include age, previous injuries, and family history.

Running To Foot Pain Relief

A woman in her 40s came to our clinic complaining of persistent heel pain that had been bothering her for several months. The pain was particularly intense in the morning, making it difficult for her to even get out of bed. After a thorough evaluation, our physical therapist diagnosed her with plantar fasciitis.

Her active lifestyle and love for running had put excessive stress on her feet, leading to plantar fasciitis. The pain had significantly impacted her life, forcing her to give up running and other activities she enjoyed.

We created a treatment plan that included a combination of pain management techniques, strengthening exercises, and a gradual return to activity.

Pain Management

Initially, we focused on reducing her pain and restoring mobility in the foot and calf through manual therapy techniques, proper recovery routines, and mobility exercises.

Strengthening Exercises

As her pain subsided, we introduced exercises to strengthen the muscles in her feet and calves for proper support and to reduce stress on the plantar fascia.

Return to Activity

We gradually reintroduced her running routine, starting with shorter distances and lower intensity. We also educated her on proper footwear, warm-up and cool-down routines, and injury prevention strategies.

Over the course of several weeks, she experienced significant improvement in her pain and function. Best of all, she was able to resume her running routine and other activities she enjoyed with minimal discomfort.

Find Foot Pain Relief At PacificPro Physical Therapy & Sports Medicine

If you are struggling with foot pain, don’t let it hold you back any longer. Our experienced physical therapists will conduct a thorough evaluation to identify the root cause of your pain and develop a personalized treatment plan to address your specific needs and goals.

Contact our clinic today to schedule an appointment and take the first step toward recovery.

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Our Patients Get Great Results

“This was the best experience I could have ever asked for! For my first major injury in my life, Jenna was the most supportive and helpful PT. She was very knowledgeable and continuously updated my program to suit my goals and got me fully functional in less than 2 months which is amazing because I had expected 4. I have been to other physical therapy clinics but everyone here is so nice and attentive. I am very grateful to the team for getting me back to myself again!”

— Caleb S.

“There are many gorgeous things to say about PacificPro Physical Therapy. I just need to say what I see — each person who goes receives the most updated and creative physical therapy, tailored to their particular needs with amazing attention to detail. PLUS, the incredible positive vibes that each professional brings and shares with us, their patrons, make it feel like healing for both body and spirit. I recommend PacificPro to everyone needing physical therapy because you will go home with your body and mind restored — and in a fantastic mood!”

—Aurora L.

“Wonderful staff! Everyone balanced professionalism with being personal beautifully. I am grateful for their extensive knowledge and various modality treatments used in helping me regain my strength and flexibility after a prolonged ankle injury. If you need PT in this area, don’t hesitate! You will not be disappointed by this clinic.”

— Jordan B.

Staff Spotlight

Tara Abbott, PT, DPT, OCS

Tara Abbott was raised in the Pomona region playing competitive soccer, when an injury required surgery. During her rehabilitation she became passionate about physical therapy and attended Cal State University, Long Beach, earning a Bachelors of Kinesiology with an emphasis on Exercise Science. She then earned her Doctor of Physical Therapy from University of St. Augustine, San Marcos. She is an Orthopedical Clinical Specialist and certified clinical instructor.

Foot Pain Prevention

Tips for Staying Active and Injury-Free This Spring

Spring is a time of renewal and rejuvenation, beckoning us outdoors to enjoy the warmer weather and blossoming nature. But for those prone to foot pain, the increased activity can also bring the risk of discomfort and injury. Fear not! With a few proactive measures, you can keep your feet happy and healthy while embracing all that spring has to offer.

Warm-up

Never underestimate the power of a good warm-up. Before engaging in any physical activity, dedicate a few minutes to proper warm-up exercises that target your feet, ankles, and calves. This will improve blood flow and prepare your muscles and joints for the demands ahead.

Choose the Right Footwear

Your shoes are your feet’s first line of defense against impact and strain. Invest in supportive, well-fitting footwear that matches your activity and foot type. Whether you’re hitting the trails, pounding the pavement, or simply strolling through the park, the right shoes can make all the difference in preventing pain and injury.

Listen to Your Body

Pay attention to any signs of discomfort or fatigue in your feet. If you experience pain during or after an activity, don’t ignore it. Pushing through pain can exacerbate existing injuries or lead to new ones.

Modify Activities

Don’t be afraid to adjust your activities based on your fitness level and any existing foot conditions. If you’re new to exercise, start slowly and gradually increase your intensity and duration.

Strengthen Your Feet

Strong feet are less prone to injury. Incorporate foot-strengthening exercises into your routine to improve your foot mechanics, enhance stability, and reduce the risk of pain.

By following these simple tips, you can protect your feet, prevent injuries, and enjoy the spring season. If you experience persistent foot pain or have concerns about your foot health, contact us today for a personalized evaluation and PT program to reduce your pain and get you back on your feet.

Let’s get started!

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Exercise of the Month

Foot Mobilization (Tennis Ball)

Start by sitting upright in a chair. Place a tennis ball under the foot you want to work just in front of your heel. Slowly roll your foot back so the tennis ball rolls up towards your toes and then roll your foot forwards so the ball goes back towards your heel. Make sure to keep pressure on your foot with the ball throughout the movement. Repeat 1 set, 2 reps.

Feel Better by Eating Better!

Sheet-Pan Chipotle-Lime Shrimp Bake

Looking for a flavorful, no-fuss dinner packed with zesty spice and wholesome ingredients? This Sheet-Pan Chipotle-Lime Shrimp Bake is the perfect weeknight meal! Roasted baby red potatoes create a hearty base, while asparagus, Broccolini, and succulent shrimp are infused with a smoky chipotle-lime butter for a deliciously bold kick.

Preheat oven to 400°. Place potatoes in a greased 15x10x1-in. baking pan; drizzle with olive oil. Sprinkle with 1/4 teaspoon sea salt; stir to combine. Bake for 30 minutes. Meanwhile, squeeze 1/3 cup juice from limes, reserving fruit. Combine the lime juice, melted butter, chipotle and remaining 1/2 teaspoon sea salt.

Remove pan from the oven; stir potatoes. Arrange asparagus, Broccolini, shrimp and reserved limes on top of potatoes. Pour lime juice mixture over vegetables and shrimp.

Bake until shrimp turn pink and vegetables are tender, about 10 minutes longer. Sprinkle with minced fresh cilantro.

www.tasteofhome.com/recipes/sheet-pan-chipotle-lime-shrimp-bake/

Ingredients