Athletic Therapy Blog Foot or Lower Leg Injury

Home Treatment for Foot Pain

Plantar Fasciitis can be a very debilitating injury that can limit activity and may cause you to take time off work. Plantar Fasciitis is an inflammation of the plantar fascia ligament that runs along the bottom of your feet.  It is caused by an excessive stretch, overloading or strain to cause micro-tears in the tissue. Plantar Fasciitis can be triggered by excessive pronation, inflexibility of the longitudinal arch or tight calf muscles along with other biomechanical faults or muscle imbalances.  


Symptoms may include heel pain, foot pain, stiffness and tenderness on the bottom of one or both feet. Symptoms can be particularly worse in the mornings.


Treatment incorporates ice massage, rest from aggravating activities, anti-inflammatory medications, soft orthotics or shoe change, stretching and strengthening programs, correcting biomechanical imbalances and manual therapy. Assessment and treatment in the clinic will look at the entire kinetic chain, including hamstrings, hips, pelvis, spine, etc.

While you wait to come into a sports therapy clinic, you can manage your symptoms and start your rehabilitation with these at home exercises:  

  • Rolling bottom of your feet with a golf ball, lacrosse ball or frozen water bottle
  • Towel toe curls – Lay a towel on a flat floor, place toes on one end of the towel, crunch toes moving the towel towards you. To progress or challenge yourself, place a small weight or can of soup on the towel to increase the resistance to you toe crunch.






  • Calf stretching with a straight and bent knee against a wall


Looking for help with an injury, aches or pains? Give us a call at 403-252-6222. We are dedicated to identifying and resolving the root cause of your complaint. No band-aide approach here. We can’t wait to see you and get you back doing what you love!

Athletic Therapy Blog

Treatment is Only Half The Battle

Wouldn’t it be amazing if that nagging pain could be healed in one treatment, without any additional work needed at home! There can be drastic improvements over a treatment, of which some last for a few days and some for a few hours. However, the majority of the time the work done by the therapist is only one of the necessary components to heal an injury.


Why Injuries Happen

Injuries can happen for a variety of reasons. They can occur from an overloaded muscle that is working too hard and results in a strain; such as a sports injury. They can also occur from being in postural positions that are not as biomechanically strong. Majority of postural compensations are chronic issues that reflect on habits. In order for those habits to be changed, it needs to be done on a consistent basis, which is mostly during time spent away from the clinic.

How to Make Changes

Well, do you remember those exercises that your sports therapist gives to you at the end of your treatment? The ones that they say are important? Well, that is a great place to start! As boring, time-consuming and tedious as the exercises can be, they were given for a reason. It is most optimal to keep a rehabilitation program thorough but manageable, so you should not need to spend hours on the exercises. But do expect to commit around thirty minutes, depending on the severity of the injury.

In contrast to chronic issues, acute injuries that had a rapid onset (like that hamstring strain for a sprinter) still require exercises. As an athlete, it is important to continue training in ways that do not aggravate the injury. So, if you have a lower-body injury, then your therapist will be giving you exercises that will contribute to your conditioning and aid recovery. Those exercises are still important, especially if you want a faster return to competition.

Now, what are you going to do with that wonderful sheet of paper with your exercises on it? Frame it and put it somewhere that you will see it every day as a reminder.

Written by Harley Thwaites,
Athletic Therapy Certification Candidate