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Month: August 2025

Total Sports TherapyNews2025August
plantar fasciitis
By Admin 0 Comments Heatlhy Lifestyle, Physical Therapy

What Causes Plantar Fasciitis And How To Treat It

If you’ve ever felt a sharp pain in your heel when you take your first steps in the morning, you might be experiencing plantar fasciitis. This common condition affects millions of people each year and can significantly impact daily activities. Understanding the causes and treatment options is essential to finding relief and preventing recurrence.

What Is Plantar Fasciitis?

Plantar fasciitis is the inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of your foot, connecting your heel bone to your toes. It supports the arch of the foot and absorbs shock when you walk. When this tissue is overstressed or strained, it can become inflamed, leading to heel pain.

Common Causes of Plantar Fasciitis

Several factors can contribute to the development of plantar fasciitis, including:

1. Overuse or Repetitive Strain

High-impact activities like running, jumping, or standing for long periods can stress the plantar fascia, leading to tiny tears and inflammation.

2. Foot Mechanics

Flat feet, high arches, or an abnormal walking pattern can alter weight distribution and put extra strain on the plantar fascia.

3. Improper Footwear

Wearing unsupportive shoes, especially those with thin soles, poor arch support, or lack of cushioning, can increase your risk.

4. Age

Plantar fasciitis is most common in people between the ages of 40 and 60 due to natural changes in foot structure and reduced tissue elasticity.

5. Weight Gain

Excess weight increases the pressure on your plantar fascia, particularly during weight-bearing activities.

Symptoms of Plantar Fasciitis

  • Sharp pain in the heel (especially with the first steps after waking)

  • Pain after prolonged standing or activity

  • Stiffness or tenderness in the arch of the foot

  • Pain that improves with movement but returns after rest

Effective Treatments for Plantar Fasciitis

The good news is that most cases of plantar fasciitis can be managed with conservative treatments. Here are some of the most effective options:

1. Rest and Activity Modification

Reducing or modifying activities that aggravate your foot can help the tissue heal. Avoid running, jumping, or standing for extended periods.

2. Ice Therapy

Applying ice to the heel for 15-20 minutes several times a day can reduce inflammation and relieve pain.

3. Stretching and Strengthening Exercises

Stretching the calf muscles and plantar fascia helps relieve tension. Strengthening foot muscles can also provide better arch support.

4. Supportive Footwear and Orthotics

Wear shoes with good arch support and cushioning. Custom orthotic inserts can redistribute pressure and support proper foot mechanics.

5. Physical Therapy

A physical therapist can develop a tailored exercise and treatment plan, including techniques like massage, taping, and ultrasound therapy.

6. Anti-Inflammatory Medications

Over-the-counter NSAIDs like ibuprofen can reduce pain and inflammation during flare-ups.

7. Night Splints

Wearing a night splint keeps the plantar fascia stretched overnight, preventing morning pain.

8. Medical Interventions

In chronic or severe cases, options like corticosteroid injections, shockwave therapy, or even surgery may be considered, although these are usually last resorts.

Preventing Plantar Fasciitis

To minimize the risk of plantar fasciitis:

  • Maintain a healthy weight

  • Wear supportive shoes, especially during exercise

  • Stretch regularly, particularly before and after physical activity

  • Avoid walking barefoot on hard surfaces

Final Thoughts

Plantar fasciitis can be frustrating and painful, but with early intervention and the right treatment approach, most people recover fully without surgery. If you're experiencing persistent heel pain, don't ignore it—addressing the issue early can get you back on your feet faster and with less discomfort.

ehlers-danlos syndrome
By Admin 0 Comments Physical Therapy ,

How Can Physical Therapy Treat Ehlers-Danlos Syndrome?

Ehlers-Danlos Syndrome (EDS) is a group of connective tissue disorders that affect the body’s collagen, often leading to joint hypermobility, unstable joints, frequent sprains, chronic pain, and muscle weakness. While there is currently no cure for EDS, physical therapy plays a key role in helping people manage symptoms, improve strength, and protect their joints for long-term function.

Why Physical Therapy Helps with EDS

People with EDS often experience joint instability because the connective tissue that supports their ligaments is looser than normal. This makes everyday movements more challenging and increases the risk of injuries. Physical therapy focuses on building stability, improving posture, and teaching safe movement strategies that reduce strain on joints.

Physical Therapy Goals for EDS

  1. Strengthening Muscles for Joint Support
    Since ligaments are not as effective at stabilizing joints in EDS, strengthening the muscles around those joints is essential. Targeted exercises for the hips, shoulders, knees, and core can reduce dislocations and improve overall stability.

  2. Improving Posture & Movement Mechanics
    Poor posture and improper movement patterns put extra stress on already vulnerable joints. A physical therapist can correct biomechanics to reduce strain and help patients move more safely in daily activities.

  3. Pain Management
    Chronic pain is common in EDS. Physical therapy may include gentle strengthening, manual therapy, or modalities like heat, cold, or electrical stimulation to ease discomfort while building function.

  4. Low-Impact Endurance Training
    Activities like swimming, stationary cycling, or walking programs may be recommended. These forms of exercise are easier on the joints while still improving cardiovascular health and endurance.

  5. Joint Protection Education
    A critical part of therapy is teaching patients how to avoid overstretching, limit repetitive stress, and use supportive devices (braces, kinesiology tape, or orthotics) when necessary.

  6. Balance and Proprioception Training
    Because joint position sense may be impaired in EDS, exercises to improve balance and coordination are especially helpful in preventing falls and injuries.

A Gentle, Consistent Approach

One of the most important things to remember with EDS is that progress takes time. Overexertion can lead to flares of pain or injury, so a gradual, carefully monitored program designed by a physical therapist is essential. With patience and consistency, physical therapy helps individuals with EDS improve strength, reduce injury risk, and live more comfortably.

Bottom line: While Ehlers-Danlos Syndrome cannot be cured, physical therapy is a cornerstone of care. By strengthening muscles, teaching safe movement, and managing pain, PT helps people with EDS gain more stability, function, and confidence in their daily lives. Total Sports Therapy has physical therapists that treat Ehlers-Danlos Syndrome. Contact our office at 480-272-7140 to schedule your appointment.

posture for pain relief
By Admin 0 Comments Uncategorized

Why Posture Matters for Pain Relief

When you think of pain relief, posture might not be the first thing that comes to mind. But the way you hold your body—whether you’re sitting, standing, or moving—has a huge impact on how you feel. Good posture is more than just “standing up straight.” It’s about aligning your body so your muscles, joints, and spine can work efficiently without unnecessary strain.

How Poor Posture Causes Pain

Poor posture changes the way your muscles and joints bear weight, which can create uneven pressure and tension. Over time, this can lead to:

  • Neck and shoulder pain from forward head posture or rounded shoulders.

  • Lower back pain from slouching or excessive arching.

  • Headaches caused by muscle tension in the neck and upper back.

  • Joint stress that accelerates wear and tear.

Even small misalignments—like leaning toward your laptop or looking down at your phone—can, over time, create big problems.

The Benefits of Good Posture

Improving your posture can help:

  • Reduce muscle fatigue by allowing your body to move more efficiently.

  • Ease pain and stiffness in your back, neck, and shoulders.

  • Improve breathing and circulation by giving your lungs and heart more room to function.

  • Support better balance and coordination, which reduces fall risk.

Simple Ways to Improve Your Posture

You don’t have to be perfect—small, consistent changes can make a big difference. Try these tips:

  1. Set up your workstation ergonomically – Monitor at eye level, feet flat, elbows close to 90 degrees.

  2. Take movement breaks – Stand, stretch, or walk every 30–60 minutes.

  3. Strengthen your core – A strong core supports better spinal alignment.

  4. Check your alignment – Imagine a string pulling the top of your head upward to lengthen your spine.

  5. Be mindful with devices – Bring your phone or tablet to eye level instead of bending your neck down.

When to Seek Help

If you’ve had ongoing pain, or if changing your posture feels difficult, a physical therapist can assess your movement, identify problem areas, and create a plan to retrain your posture. With guided exercises, stretches, and ergonomic advice, you can reduce strain and help your body move the way it was designed to.

Posture isn’t just about looking confident—it’s a key factor in preventing and relieving pain. By making posture awareness a part of your daily routine, you can protect your joints, move more easily, and feel your best.

ice or heat therapy
By Admin 0 Comments Community Spotlight ,

Ice or Heat? How to Choose the Right Therapy for Injury and Pain

When you're dealing with pain, swelling, or stiffness, it's common to wonder:

“Should I use ice or heat?”

Both cold and heat therapies can be effective tools for pain relief and healing—but knowing when to use each makes a big difference in your recovery. Let’s break it down so you can make the right call.

When to Use Ice Therapy (Cold Therapy)

Cold therapy works by constricting blood vessels, which helps reduce blood flow to an injured area. This process minimizes swelling and inflammation while numbing the tissue to decrease pain.

Best for:

  • Acute injuries (within 48–72 hours)

  • Swelling or bruising

  • Sprains and strains

  • Tendonitis flare-ups

  • Post-workout soreness (after intense activity)

How to apply:

  • Use an ice pack wrapped in a towel (never directly on skin).

  • Apply for 15–20 minutes at a time.

  • Rest the area between sessions—about 1–2 hours apart.

Pro Tip: Use cold therapy immediately after an injury to reduce inflammation and minimize tissue damage.

When to Use Heat Therapy

Heat therapy promotes blood flow and helps relax muscles, making it great for soothing stiffness and chronic aches. It also preps your body for movement by loosening up tight tissue.

Best for:

  • Chronic pain (like arthritis or old injuries)

  • Muscle tightness and spasms

  • Stiff joints

  • Warming up before physical therapy or exercise

How to apply:

  • Use a warm towel, heating pad, or hot water bottle.

  • Apply for 15–20 minutes at a time.

  • Avoid using heat on areas that are swollen or inflamed.

Pro Tip: Use heat before activity to loosen muscles, and ice after activity to reduce inflammation if needed.

What to Avoid

  • Don’t use heat on a fresh injury—it can make swelling worse.

  • Don’t ice stiff muscles long-term—it may slow circulation and healing.

  • Never fall asleep with a heating pad or ice pack on your body.

  • Always use a barrier (like a towel) between the ice/heat and your skin.

When in Doubt, Ask Your Physical Therapist

While ice and heat are both powerful self-care tools, they’re not one-size-fits-all. Your physical therapist can help you choose the right approach based on your condition, stage of healing, and goals.

At our clinic, we use both modalities strategically as part of a personalized treatment plan—so you heal faster and get back to doing what you love.

Ready to feel better and move better?
Call us today to schedule your evaluation and let’s create your recovery plan together.