Get Rid Of Your Foot Pain For An Active And Fun 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 Rocky Mountain Physical Therapy
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.
Call our clinic today to schedule an appointment and take the first step toward recovery.
Patient Success Spotlights
“RMPT is a truly excellent practice. PT Tyler is incredibly knowledgeable, kind, and easy to work with. I am about 5 months post shoulder surgery and I have been back in the gym lifting weights for two months. Tyler tailored my rehab to my individual needs and goals, helping me advance quickly with minimal pain. He is a great clinician. The office staff were lovely and scheduling was a breeze. The communication from this office was top-notch. I can’t recommend this practice enough!”
—Tricia G.
“Really amazing crew, knowledgeable and fun. They made my journey easy and enjoyable!”
—Crystal D.
“Can’t say enough great things about this place! The team at Rocky Mountain PT is committed to supporting its patients towards reaching their goals. Because of them, I am pain free!”
—Carrin B.
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.
Feel Better by Eating Better!
Stir-Fry Rice Bowl
Looking for a quick, healthy, and satisfying meal? This Stir-Fry Rice Bowl is packed with fresh vegetables, warm brown rice, and a perfectly poached egg for a deliciously balanced dish. This meal is both comforting and nutritious — perfect for a busy weeknight dinner!
Try it out and enjoy a wholesome, homemade meal.
In a large skillet, heat canola oil over medium-high heat. Add carrots, zucchini and mushrooms; cook and stir for 3-5 minutes or until carrots are crisp-tender. Add bean sprouts, spinach, water, soy sauce and chili sauce; cook and stir just until spinach is wilted. Remove from heat; keep warm.
Place 2-3 in. water in a large skillet with a high side. Bring to a boil; adjust heat to maintain a gentle simmer. Break cold eggs, 1 at a time, into a small bowl; holding bowl close to surface of water, slip egg into water.
Cook, uncovered, 3-5 minutes or until the egg whites are completely set and the yolks begin to thicken but are not hard. Using a slotted spoon, lift eggs out of water.
Serve rice in bowls; top with vegetables. Drizzle with sesame oil. Top each serving with a poached egg.
Ingredients
- 1 tablespoon canola oil
- 2 medium carrots, julienned
- 1 medium zucchini, julienned
- 1/2 cup sliced baby portobello mushrooms
- 1 cup bean sprouts
- 1 cup fresh baby spinach
- 1 tablespoon water
- 1 tablespoon reduced-sodium soy sauce
- 1 tablespoon chili garlic sauce
- 4 large eggs
- 3 cups hot cooked brown rice
- 1 teaspoon sesame oil
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.
Meet Our Staff
Dr. Jennifer Bruer Vandeweert
PT, DPT • Regional Director • Clinical Director of Loveland-Orchards
Jamie Schiess
PTA • Manager of Clinics Operations • Clinical Director • Johnstown
Julie Swanson
Practice Manager
Aili Breda
Patient Care Coordinator
Brilee Nightengale
Patient Care Coordinator
Christina Skinner
PTA, Clinic Director of Windsor
Brandi Thompson
Patient Care Coordinator
Dr. Tyler Shandra
PT, DPT, CSCS • Clinic Director of South Fort Collins
Dr. Emily Derrera
PT, DPT • Clinic Director of Greeley
Dr. Ian Davis
PT, DPT
Dr. Connor Hughes
PT, DPT Clinical Director of Central Fort Collins
Let’s Get You Better ASAP!
Don’t let pain dictate your life. Take the first step towards reclaiming your mobility and well-being with our expert support. Start your journey to a healthier you today.