Plantar fasciitis is a condition that results in heel pain. It has the potential to affect individuals of all ages and capabilities, however, it is more prevalent among individuals who engage in running and those who spend extended periods of time standing.
Research indicates that people with plantar fasciitis can experience reduced pain and improved walking by engaging in exercise programs that focus on both strengthening and stretching, including stretches targeting the Achilles tendon.
If you have been diagnosed with plantar fasciitis or are experiencing heel pain, a physical therapist can create a treatment plan tailored to your needs. The treatment program may involve:
- Assessing how you walk and gait training.
- Instruction for when to apply ice for pain and inflammation.
- Temporary taping of your foot for short-term relief.
- Recommending shoe inserts, supportive footwear, or a night splint.
- Teaching you specific stretching and strengthening exercises.
Physical therapists have expertise in movement. They enhance the quality of life by providing hands-on care, educating patients, and recommending prescribed movement. It is possible to directly reach out to a physical therapist for an evaluation.
Physical therapists have provided seven exercises that can be attempted at home.
1. Plantar Fascia Massage
While going through the exercise, make sure to think in a systematic manner. Apply sufficient pressure to feel a slight stretch, without experiencing any pain. It is important to refrain from adding new information or omitting any details.
- Sit in a chair or stand with one foot resting on a small ball or frozen water bottle. A frozen water bottle is useful as the ice helps reduce inflammation.
- Gently roll the ball or water bottle forward and backward under your foot. Start at just below the ball of your foot and end just before your heel.
- Roll the ball or bottle back and forth slowly 10 times for each foot. Do two sets per foot.
- Do this exercise once daily.
2. Heel Raise
When performing this exercise, it is important to proceed slowly and take it step by step. It is crucial to ensure that your movements are controlled. Additionally, be certain to maintain your balance and grip onto a railing or any other form of support, if necessary.
- Stand with the balls of your feet at the edge of a bottom step.
- With your heels hanging off the edge, slowly and gently lower your heels just below the edge of the step. You may feel a stretch in your calf muscle.
- Slowly rise onto the balls of your feet.
- Repeat this 10 times, then rest. Complete two sets of this exercise.
- Do this exercise once daily.
3. Floor Sitting Ankle Inversion With Resistance
An elastic exercise band is required for this exercise.
- Sit upright on the floor with your legs straight out in front of you. Make sure to avoid any hip movement while doing this exercise.
- Place your left leg over your right leg with a resistance band secured around your upper foot and looped around the bottom of your lower foot. Hold the end of the band in your hand.
- Slowly move your upper foot (the one with the resistance band around it) away from the lower foot. To do this, rotate your ankle inward and slowly return it to the starting position.
- Repeat 10 times and complete two sets per foot.
- Do this exercise once daily.
4. Seated Toe Towel Scrunches
Ensure that your entire foot remains grounded while only using your toes for this exercise.
- Sit upright in a chair with one foot resting on a towel and spread your toes.
- Curl your toes to scrunch and draw the towel toward you 10 times. Do two sets per foot.
- Do this exercise once daily.
5. Seated Plantar Fascia Stretch
Please carry out this stretch slowly and in a controlled manner, taking one step at a time without altering or omitting any information.
- Sit in a chair and cross one leg over the other knee, so your ankle is on top of your other leg.
- With one hand holding your ankle and the other holding your toes, gently pull your toes backward until you feel a stretch in the bottom of your foot.
- Hold this position for 20 seconds and repeat three times for both feet.
- Do this exercise once daily.
6. Wall-Facing Calf Stretch
- Stand upright facing a wall at arm’s length and place your hands flat on the wall.
- Keeping both feet flat on the floor, extend one leg straight backward, bending your front leg until you feel a stretch in the calf of your back leg.
- Hold for 20 seconds and repeat three times for both legs.
- Do this exercise once daily.
7. Golf Ball Roll
The use of a golf ball to massage the bottom of the foot can aid in the relief of tension in the plantar fascia and support healing. To prevent painful symptoms, it is advisable to adhere to the physical therapist’s instructions when performing this exercise. To minimize pressure, sitting in a chair is recommended before placing the golf ball beneath the foot. The objective of the exercise is to gently roll the ball back and forth, applying light pressure, in order to alleviate pressure in the plantar fascia.
Plantar Fasciitis Exercises To Avoid
In the short term, it is advisable to avoid the following exercises for plantar fasciitis as they may exacerbate the symptoms. However, a physical therapist can provide guidance on which exercises to avoid and when it is safe to resume them.
Heavy exercises, such as leg presses or squats, that involve pushing or pressing against resistance can cause excessive stress on the plantar fascia and make any symptoms worse.
Exercise classes, like yoga, Pilates, or dance, have the potential to increase stress on the plantar fascia and worsen symptoms, primarily due to instructors’ differing levels of training and injury knowledge.
Until the symptoms improve, it is recommended to avoid high-impact activities such as running, jumping, or high-impact aerobics, which put a lot of stress on the feet.
If running worsens the symptoms of plantar fasciitis, you might wonder, “Which cardio exercises are suitable for me with plantar fasciitis?” Walking or using a stationary bike are excellent substitutes for achieving daily cardiovascular workout. Consult your physical therapist regarding the most effective way to incorporate these exercises into your exercise routine.
Other Plantar Fasciitis Treatments
There are various treatment options for plantar fasciitis, and exercise is not the sole solution. Typically, a combination of therapies and strategies is used to treat plantar fasciitis. To obtain the most effective and efficient treatment plan, it is recommended to consult a physical therapist.
Along with exercises, a physical therapist might advise several other treatment options. These options include:
Wearing footwear that provides support to the feet, including good arch support and cushioning.
Until the symptoms improve, it is advisable to refrain from engaging in activities that may have a high impact, such as running and jumping.
Applying ice to the foot for several times a day, in 10 to 15-minute intervals per application.
Going to a doctor to obtain medication, either over-the-counter or prescribed, such as ibuprofen.
Engaging in a conversation with a sports doctor about utilizing corticosteroid injections to relieve pain and reduce inflammation.
When thinking in a logical manner, one should contemplate the utilization of orthotic inserts or custom-made orthotics for the purpose of supplying additional support and cushioning to the feet.
Taking breaks to rest the feet as necessary in order to minimize pain and facilitate the healing process.
When other conservative treatments are not effective, surgery may be advised as a solution for severe cases of plantar fasciitis. Nevertheless, surgery is generally regarded as a final option.
Plantar Fasciitis Is Treatable With The Right Help
There are various exercises and treatment options that can help relieve symptoms and promote healing for plantar fasciitis, a condition that can be both painful and crippling. The most effective exercises for plantar fasciitis are calf stretches, golf ball rolls, and heel raises.
If you are having foot pain or think you might have plantar fasciitis, it is crucial to seek guidance from a healthcare professional to discover suitable exercises for plantar fasciitis. With an appropriate treatment plan, it is feasible to alleviate pain, enhance mobility, and return to regular daily activities.