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But the best treatment for plantar fasciitis, orthotic inserts for your shoes, is the only one with a body of consistent (though not definitive) research behind it, and it may not even require a physical therapist. It does not even require a doctor. And, the studies indicate, off-the-shelf orthotics are just as effective as custom-made ones.

Even orthotics, though, provide only temporary relief. There is no evidence to support the use of prefabricated or custom foot orthotics for long-term (a year) pain management or functional improvement, the review concluded.

Dr. Irrgang, who has also been involved with the reviews that are in progress, gave a preview of some of the strongest findings.

Stretching, he said, appears to help sprained ankles heal faster, especially if is combined with exercises — strengthening and range of motion. And studies have found that a common treatment, taping an ankle to immobilize it, may slow healing.

There are good studies showing that Achilles tendinosis heals faster if patients do eccentric muscle contractions, like calf raises. Hamstring strains and pulls may heal better if patients do strengthening exercises.

Why go to a physical therapist for as many as 20 sessions, though, in order to do strengthening exercises? Why not just go to a gym?

Good question, Dr. Irrgang said. You can do exercises on your own at a gym, he said, but if you go to a physical therapist first, the therapist can do an evaluation and tell you what muscles are weak or tight, can design a personal exercise program and can teach you the exercises.

“If you have access to a gym, you might go to physical therapy for one or two sessions, learn what to do and then return to physical therapy in a few weeks to check on your progress,” Dr. Irrgang said. “Often, you don’t need to go to physical therapy three times a week or five times a week.”

With all that voodoo physical therapy out there, though, how can you tell if what you are getting is helping or useless?

It’s not easy, Dr. Irrgang said.

“You just have to be very inquisitive,” he said. “The physical therapist should be able to explain the various treatment options. You should ask about the benefits and risks, and ask what is the evidence that it will work.”

And if the therapist can’t give you good answers, he added, you might want to rethink your choice of therapist.