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Plantar fasciitis is a condition that results in heel pain. It affects people of different abilities and ages, but it is more common among runners as well as those that spend a lot of time on their feet.
According to the Orthotic Shop, stretching and strengthening exercises, which include stretching your Achilles tendon, can reduce pain significantly and help in improving walking in those suffering from plantar fasciitis.
If you have heel pain or have been diagnosed with plantar fasciitis, a physical therapist can help design a treatment program for you, which can include:
– Instructions for when to apply ice for inflammation and pain.
– Gait training and assessing how you walk.
– Recommending supportive footwear, shoe inserts, or a night splint.
– Temporary taping of the foot to offer short-term relief.
– Teaching you specific strengthening and stretching exercises.
Physical therapists are experts in movement. They improve quality of life through patient education, hands-on care, as well as prescribed movement. You can get in touch with a physical therapist directly for an evaluation.
Here are 6 exercises from foot experts at the Orthotic Shop for you to try at home:
- Plantar Fascia Massage
A physical therapist will show you how to properly do plantar fascia massage.
Note: Pain shouldn’t be experienced during this exercise. Apply sufficient pressure to experience a gentle stretch, but not pain.
Sit on a chair or stand with one of your feet resting on a frozen water bottle or small ball. A frozen water bottle is useful because the ice helps in reducing inflammation,
Roll the water bottle or ball gently forward and backward under your foot. Start at just below the ball of the foot and end just before the heel.
Slowly roll the bottle or ball back or forth 10 times for each foot. Do 2 sets for each foot.
Do the exercise once each day.
- Heel Raise
A physical therapist will show you how to properly do a heel raise exercise.
Note: You should do the exercise slowly and with controlled movements. Ensure that you maintain your balance and hold on to a railing or other support if required.
Stand with the balls of the feet at the edge of a bottom step.
With the heels hanging off the edge, lower your heels gently and slowly just below the step’s edge. You might feel a stretch in your calf muscle.
Rise onto the balls of your feet slowly.
Repeat this ten times before resting. Complete 2 sets of this exercise.
Do the exercise once each day.
- Ankle Inversion with Resistance (Floor Sitting)
A physical therapist will show you how to properly do ankle inversion exercises.
Note: An elastic exercise band will be required for this exercise.
Sit upright on the floor with your legs straight out in front of you. Hip movement of any sort should be avoided while you do the exercise.
Secure a resistance band around your left leg and loop it around the bottom of the right leg and then place the left leg over the right leg. Hold the band’s end in your hand.
Slowly move your upper foot away from your lower foot. You can do this by rotating your ankle inward and returning it slowly to the starting position.
Repeat 10 times and complete 2 sets for each foot.
Do the exercise once each day.
- Toe Towel Scrunches (Seated)
A physical therapist will show you how to properly do toe towel scrunch exercises.
Note: The Orthotic Shop advises that the entire foot stays on the ground and that just the toes do the work of this exercise.
With one foot resting on a towel, sit upright in a chair and spread your toes.
To scrunch, curl the toes and draw the towel toward you 10 times. Do 2 sets for each foot.
Do the exercise once each day.
- Plantar Fascia Stretch (Seated)
A physical therapist will show you how to properly do plantar fascia stretches while seated.
Note: The stretches should be completed slowly and in a controlled manner.
Cross one leg over your other knee while seated in a chair, such that the ankle is on top of the other leg.
With one hand holding the ankle and the other holding your toes, pull your toes gently backward until a stretch in the bottom of your foot is felt.
Hold this position for 20 seconds and repeat 3 times for both feet.
Do the exercise once each day.
- Wall-Facing Calf Stretch
A physical therapist will help you do calf stretches while facing the wall the right way.
Stand upright facing a wall at arm’s length and then place your hands flat on the wall.
With both of your feet on the ground flat, extend one of your legs straight backward, and bend your front leg until you can experience a stretch in the calf of the back leg.
Hold for 20 seconds and repeat 3 times for both legs.
Do the exercise once each day.
