Plantar Fasciitis — Keep Training, Not Stopping
We treat the root cause — not just the heel. 60-minute 1:1 sessions. Modify, don't stop.
Book a Discovery CallUnderstanding Plantar Fasciitis
Plantar fasciitis causes sharp heel pain that often shows up with your first steps in the morning or after long activity. It can make running, hiking, lifting, and dancing feel risky and frustrating.
You don't have to stop the things you love. We look beyond the heel. We find the movement, strength, and load problems that make the pain flare and give you a clear plan to train around it.
If you've been told to rest, or got a rushed insurance visit with a sheet of generic stretches, we do something different. Long sessions. Real testing. Strength-based fixes.
Common Symptoms
- Sharp stabbing pain under the heel with first steps in the morning (morning hobble).
- Pain under the heel or along the arch during or after running, hiking, or standing.
- Tenderness when pressing the bottom of the heel.
- Worsening pain after long periods of weight-bearing activity or after high-load sessions (deadlifts, long runs).
- Stiffness in the foot or ankle, especially after inactivity.
Common Causes
- Repetitive overload or sudden increase in running, hiking, or training volume.
- Poor load management — doing too much, too fast, or not recovering between sessions.
- Weakness in the foot intrinsics, calf muscles, or hips that shifts load to the plantar fascia.
- Limited ankle dorsiflexion or tight calf muscles that increase strain on the fascia.
- Faulty movement patterns or gait changes from prior injury, footwear, or training surfaces.
How We Treat Plantar Fasciitis
Our approach treats root causes with a strength-first mindset. We keep you training where possible. You get 60-minute, one-on-one sessions, a clear 3-Phase Bulletproof Roadmap, and practical steps that fit your goals.
Phase 1 — Pain Control & Smart Load Management
Reduce flare-ups without stopping activity. We teach you how to modify runs, hikes, and gym work so you can keep training safely. Acute tools may include targeted soft-tissue work, taping, footwear and surface adjustments, and short-term offloading strategies. All guided in a 60-minute one-on-one session.
Phase 2 — Strength & Movement Root-Cause Fix
Rebuild capacity where it counts. We progress foot intrinsic work, calf and ankle strength, and proximal control (hips). We retrain running and walking mechanics and correct patterns that keep stressing the fascia. Sessions are long enough for hands-on treatment plus coached strength work.
Phase 3 — Sport-Specific Progression & Bulletproofing
Return to runs, hikes, deadlifts, dance, or pickleball with a stepwise plan. We use a graded load progression and sport-specific drills. You leave with a clear return-to-activity plan and strategies to prevent recurrence. This is the bulletproofing phase.
Optional Tools We Use
Dry needling, manual therapy, gait analysis, and footwear or orthotic guidance when appropriate. We only use interventions that help you progress toward your goals — not quick fixes that mask the problem.
What to Expect
- 1First visit: a 60-minute evaluation with Dr. Sujaya Deodhar, DPT. Expect a movement screen, strength tests, gait observation, footwear check, and discussion of your training history and goals.
- 2You won't get a 10-minute handoff to an aide. You'll get hands-on care, guided exercises, and a clear plan to modify training so you can keep doing what matters.
- 3We map out the 3-Phase Bulletproof Roadmap with milestones tied to activities you care about — running a race, a long hike, or lifting heavier safely.
- 4Each follow-up is 60 minutes. You'll get progressive loading, coached strength, technique work, and home programs that match your sessions.
- 5We reassess regularly and adjust progression. When you're ready, we build a sport-specific return plan and long-term prevention strategy.
Why Conquer PT
- 60-minute, one-on-one sessions with a Doctor of Physical Therapy — no rushed, scripted visits.
- Strength-based, root-cause approach. We fix what causes the pain, not just treat symptoms.
- Modify, don't stop. We keep you training safely while you heal.
- 3-Phase Bulletproof Roadmap with clear milestones tied to your goals.
- Dr. Sujaya Deodhar — 20+ years treating runners, hikers, dancers, and athletes on the Eastside.
- Personalized, one-to-one care with a clear roadmap for progress.
- Located in Redmond, serving Greater Seattle Eastside athletes who want long-term resilience.
Frequently Asked Questions
Can I keep running with plantar fasciitis?
Often, yes — with modification. We triage your load and give you a stepwise plan to keep running while reducing flare risk. A proper evaluation will tell us how much and what type of running is safe for you right now.
Will physical therapy fix plantar fasciitis?
Physical therapy addresses the movement and strength issues that contribute to plantar pain. Many people reduce pain and return to activity with guided load management and progressive strengthening. We can't promise outcomes, but we can offer a clear, goal‑driven plan and regular reassessment.
Do I need imaging or orthotics?
Imaging isn't always necessary. We base recommendations on your exam and goals. Orthotic advice is individualized — some people benefit, others do not. If imaging or specialist referral is appropriate, we'll discuss next steps.
Personalized, one-to-one care with a clear roadmap for progress.
Personalized, one-to-one care with a clear roadmap for progress.
What should I bring to my first visit?
Bring your current shoes (training, running, and everyday), a short list of recent workouts, and any imaging or previous PT notes if you have them. Wear shorts or clothing that allows ankle and hip movement.
How is this different from the quick insurance PT visits?
Insurance PT often limits time and modes of care. We give you a full-hour with a DPT, hands-on treatment, and a strength-based roadmap. We focus on getting you back to the activities you love, not check-box visits.
Ready to stop guessing and start a plan?
Schedule a 60-minute evaluation with Dr. Sujaya. No referral needed. We'll assess your foot, identify root causes, and give a training-friendly roadmap to get you moving with confidence.
Book a Discovery Call