How to Actually Fix Your Plantar Fasciitis (Not Just Ice It and Hope for the Best)
A Modern Guide from Carolina Movement Doc in Belmont, NC and Cramerton, NC
Let’s talk about that pesky heel pain that won’t go away. You know the one — that "knife-in-your-heel" feeling when you step out of bed in the morning or after sitting too long? You know you’ve already googled the daylights out of this and spiraled down the rabbit hole of what you are dealing with to the point where you are almost convinced that you want to cut your foot off…let’s not do that!
Yep. That’s plantar fasciitis, and if you live in Belmont or Cramerton or even in Mount Holly, odds are you’ve either had it, Googled it, or been told to "just stretch your calves and rest."
😅 Spoiler alert: That ain’t enough.
First Things First: What Is Plantar Fasciitis?
Plantar fasciitis is inflammation (and eventually degeneration) of the thick band of tissue — the plantar fascia — that runs along the bottom of your foot. It’s your foot’s built-in suspension bridge. And when it’s overworked or under-supported, it rebels.
Common causes:
Increasing mileage or workouts too fast (I’ve been there too!)
Standing on hard floors for long hours
Flat feet, high arches, or weak foot muscles
And yes...those old shoes you refuse to throw away (For the love of all things holy get some NEW KICKS)
What Doesn’t Work Long-Term
We’ve heard it all:
Ice bottle rolling ✅ Feels nice, fixes little
Rest ✅ Necessary at times, not a long-term solution
“Wear better shoes” ✅ Helpful, but incomplete
Massage guns, compression socks, YouTube voodoo ✅ 🤷♂️
Plantar fasciitis requires more than just symptom relief. You need to:
Fix the mechanics. Reduce the overload. Restore the strength.
(That’s where we come in here at CMD.)
How We Treat Plantar Fasciitis at Carolina Movement Doc
1. Dry Needling to the Rescue
One of our secret weapons (not so secret anymore) is Dry Needling. We use it to:
Release tight trigger points in the calf, foot, and posterior chain
Reduce neural tension and improve blood flow (I know, big fancy terms I”m using now)
Create an immediate change in pain and mobility
Think of it as a performance reset for angry tissues.
📍 Serving patients in Belmont, Cramerton, Mount Holly, and Gastonia, we’ve had runners, nurses, teachers, and CrossFitters walk in limping and walk out high-fiving.
📎 Learn more about Dry Needling here → READ ABOUT IT HERE
2. Strengthen What Actually Matters
We target:
Intrinsic foot muscles (hello, toe yoga)
Tibialis posterior & peroneals (the foot’s forgotten stabilizers)
Glutes & hips (because weak hips = sloppy steps = foot overload)
You’ll graduate from silly band exercises to actual resistance training in our gym inside Immortal Athletics.
(Yes, we squat barefoot sometimes. With intention. Don’t worry, we routinely clean and disinfect our floors)
3. Smart Footwear: OOFOS Is Your New Best Friend
We love OOFOS recovery footwear — and we’re not just saying that because they look cool with joggers.
Why we recommend them:
Ridiculously good arch support
Shock absorption that actually gives your fascia a break
Perfect for post-training, workdays, and coffee shop flexing
OOFOS + strength + Dry Needling = faster recovery + fewer flare-ups
📎 Why We Recommend Oofos for Plantar Fasciitis → Read about it here
Real Testimonial from Belmont
“I tried everything for my plantar fasciitis — ice, inserts, stretching, even a boot. Nothing helped until I went to CMD. Dry needling gave me immediate relief, and their foot strength program + Oofos combo changed everything. I’m back to hiking and doing HIIT pain-free.”
— Emily T., Belmont NC
If You’re Still in Pain, You Haven’t Addressed the Root Cause
Most plantar fasciitis care is passive and incomplete. At Carolina Movement Doc, we:
Identify the true cause of your foot pain
Use evidence-based treatments like Dry Needling
Strength-train you out of pain (yes, lifting works)
Recommend recovery tools (like OOFOS) that actually support healing
Ready to Step Pain-Free Again?
If you’re in Belmont, Cramerton, or anywhere in Gaston County, and your plantar fascia is holding your life hostage — we’ve got you.
🦶 Schedule a Plantar Fasciitis Evaluation with a Doctor of Physical Therapy today.
🏋️♂️ Located inside Immortal Athletics – Belmont NC
📧 Scott@carolinamovementdoc.com | 📞 704-879-5693
