Back at It Physical Therapy

Back at It Physical Therapy | Dr. Jonathan Schutza PT, DPT. |
(4)

01/14/2026

Podiatrist’s, what’s your take on what I’m saying here. This video was made in response to the many many comments I have gotten about footwear and planter heel pain.

I know patients say the darnedest things…
Also, I do understand there are cases where foot where is required all the time. But the number of comments I get makes me think simple cases of foot pain here this sometimes.

Comment below, am I way off base? Am I right on line?

01/14/2026

If you have Achilles tendonitis, you NEED to incorporate isometrics into your programming.

Tendons need to be challenged, but it’s difficulty to do if you are in a painful state. Enter isometrics. Once performed properly, research supports pain relief for up to 45 minutes. This allows for a window to train the tendon like it needs, with less pain.

Use up to 70% of your 1 Rep max and hold for 45 seconds. After a 2 min rest, do it again for 5 rounds total.

Share this with someone who is suffering and needs some relief.
Take Care!
God Bless!

01/13/2026

Do you have weak ankles that you don’t have any confidence in?

Try this foot banded lateral stepping drill. This movement is awesome at targeting some of your primary ankle stabilizing muscles, with added benefit in strengthens the hip!

Share this with someone who has wonky ankles!

I hope you found that helpful!
Take Care!
God Bless!

01/12/2026

If you have weak ankles you need to build strength and control.

This routine hits all of the important areas. I like to do them for 30s-1min each for 2-3 rounds.

Give it a try, start small, be consistent, and watch your ankles get stronger over time!

01/11/2026

If you have plantar fasciitis then you know the very first steps in the morning can be excruciating.

You can thank your sleeping posture for that. Because your feet are in one position all night when you put your feet on the ground for the first time it can feel like tearing.

Here I discuss a simple stretch that can be really helpful in making that first step pain less severe.

Share this with a friend who is suffering!
Take Care!
God Bless!

01/10/2026

Do you have chronic instability in your ankles? Do you have painful ankles?

Doing calf raises in this way is a great entry point to perform this movement in a safe and controlled way.

One leg helping the ankle do the intended movement, if a very unthreatening way.

I hope you found that helpful!
Take Care!
God Bless!

01/10/2026

If you have severe pain with your plantar fasciitis, this movement could be a great place to start!

The seated toe smash is a very gentle entry point for when your pain is severe and unpredictable. This is a great place to start loading the tissue to build capacity and improve tolerance.

Share this with a friend that’s suffering!

Take Care!
God Bless!

01/09/2026

When starting the process of Achilles rehab, it’s very important to distinguish if you have insertional vs mid portion.

Here, I demonstrate the usually better tolerated starting position for a heel raise if you have insertional Achilles pain.

Why is this important? The Achilles needs very heavy loads to heal/improve. Small changes can net big results.

01/09/2026

Insertional Achilles tendinopathy and mid-portion Achilles tendinopathy are not the same problem — and the details matter.

Early on, improving load tolerance is the goal.
Small setup changes can make a big difference.

• Insertional Achilles → start with the heel elevated
• Mid-portion Achilles → you can begin with the heel in a deficit
• Both tend to tolerate isometrics at neutral very well early on

These subtle adjustments reduce unnecessary compression or strain and help you progress faster in the early phases — without aggravating symptoms.

Same tendon.
Different location.
Different rules.

There are two types of Achilles Tendinopathy Pain. Mid portion and Insertional. There are key differences that make reha...
01/08/2026

There are two types of Achilles Tendinopathy Pain. Mid portion and Insertional.

There are key differences that make rehabbing these injuries different, especially in the early phases.

What type do you have? Did you know they need to be treated differently based on their location and structural involvement?

I hope you found that helpful! Take Care and God Bless!

You may not have Plantar Fasciitis, you may have fat pad syndrome.Fat Pad Syndrome is very commonly misdiagnosed as Plan...
01/07/2026

You may not have Plantar Fasciitis, you may have fat pad syndrome.

Fat Pad Syndrome is very commonly misdiagnosed as Plantar Fasciitis due to where the pain presents.

The key to solving fat pad syndrome? Protect the area and offload the area for a time until the pain is predictable. Once that happens you can start to reintroduce loads to return to baseline.

I hope you found that helpful!

Take Care, God Bless!

01/07/2026

Here are 10 daily foot mobility and strengthening exercises, focusing on arch strength, ankle strength, toe mobility, and ankle mobility.

Doing these 10 things daily are a simple way to get the most out of your feet.

Let’s share this one out! Take care, God Bless!

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