As the snow melts and temperatures rise in the next couple of months, runners across Midland lace up their shoes and head back outside. Spring is one of the best times of year to increase mileage, train for races, or simply enjoy the outdoors. Unfortunately, it’s also one of the most common seasons for foot pain to flare up — especially plantar fasciitis.

At  Midland Sports Rehab and Active Orthopedics, plantar fasciitis is one of the most frequent conditions we treat in runners each spring.

What Is Plantar Fasciitis?

The plantar fascia is a thick band of connective tissue that runs along the bottom of your foot, connecting your heel bone to your toes. Its job is to support your arch and absorb shock when you walk or run.

When runners suddenly increase mileage, change running surfaces, switch shoes, or return too quickly after winter downtime, this tissue can become irritated and inflamed. The result? Sharp heel pain that can make even short runs uncomfortable.

Common Symptoms Runners Notice

Plantar fasciitis doesn’t usually start all at once. Many runners describe:

• Sharp pain in the heel first thing in the morning

• Pain when standing up after sitting for long periods

• Increased discomfort after a run rather than during it

• Tightness in the calf or arch

• Pain that improves slightly with movement but returns later in the day

If you’re experiencing these symptoms, early treatment makes a significant difference. Ignoring heel pain often leads to prolonged recovery and compensatory issues in the knees, hips, or lower back.

Why Spring Makes It Worse

We often see an increase in plantar fasciitis cases this time of year because runners:

• Ramp up mileage too quickly

• Transition from treadmill to pavement

• Wear older running shoes with reduced support

• Skip mobility and strength work during the off-season

At Midland Sports Rehab and Active Orthopedics, we don’t just treat the pain — we identify why it started in the first place.

How  Midland Sports Rehab and Active Orthopedics Treats Plantar Fasciitis

Our team takes a comprehensive, movement-based approach to foot pain. Rather than masking symptoms, we focus on restoring proper mechanics, strength, and tissue health so you can return to running confidently.

1. Thorough Assessment

We begin with a detailed evaluation of your foot structure, ankle mobility, calf flexibility, strength, and running mechanics. Often, plantar fasciitis is linked to:

• Limited ankle mobility

• Weak intrinsic foot muscles

• Tight calves or Achilles tendon

• Poor hip stability affecting stride

Identifying these factors allows us to create a customized treatment plan specific to your body and training goals.

2. Targeted Physical Therapy

Our physical therapy programs focus on:

• Strengthening the foot and arch

• Improving ankle mobility

• Increasing calf flexibility

• Building hip and glute stability to reduce stress on the foot

These exercises not only relieve pain but also prevent recurrence.

3. Manual Therapy & Soft Tissue Work

Hands-on techniques help reduce tension and improve tissue mobility. This may include:

• Joint mobilization

• Soft tissue release

• Instrument-assisted techniques

• Dry needling when appropriate

By addressing restrictions in the foot and lower leg, we help reduce strain on the plantar fascia and accelerate healing.

4. Gait & Training Modifications

Sometimes small adjustments make a big difference. We provide guidance on:

• Safe mileage progression

• Surface changes

• Footwear recommendations

• Temporary activity modifications to allow healing

Our goal is to keep you active while protecting the injured tissue.

5. Collaborative Orthopedic Support

Because  Midland Sports Rehab and Active Orthopedics integrates rehabilitation and orthopedic expertise under one roof, patients benefit from a seamless continuum of care. If additional imaging or advanced interventions are needed, you have access to coordinated, specialized support without unnecessary delays.

How to Prevent Plantar Fasciitis This Season

Even if you’re not currently in pain, prevention matters. Here are a few tips we recommend to all runners:

• Increase mileage gradually (no more than 10% per week)

• Replace worn-out running shoes

• Stretch calves and feet after every run

• Incorporate foot and hip strengthening exercises

• Avoid pushing through sharp heel pain

Most importantly, listen to your body. Early soreness is easier to address than chronic inflammation.

Don’t Let Heel Pain Sideline Your Spring

Spring should feel energizing — not limiting. If heel pain is interfering with your runs, daily walks, or workouts, our team at  Midland Sports Rehab and Active Orthopedics is here to help.

With personalized treatment plans, hands-on care, and movement-focused rehabilitation, we help runners recover fully and return stronger than before.

If you’re experiencing foot pain this season, schedule an evaluation and let’s get you back to pain-free miles.

👉 Book your appointment today at Midland Sports Rehab or Active Orthopedics

📞 Call 989.341.1070 to schedule

📍 Midland Sports Rehab
4710 Eastman Avenue, Midland, MI 48640

📍Active Orthopedics
317 E Wackerly St, Midland, MI 48642