Are your patients experiencing plantar fasciitis? Assist them in alleviating their pain by utilizing these exercises and tools. Incorporate the exercises at your clinic and educate your patients so they can practice them at home.
WHAT IS PLANTAR FASCIITIS?
Cause: The plantar fascia is a thick band of tissue that runs along the bottom of your foot that connects your heel bone to your toe bones. When the tissue is inflamed, it creates a condition called plantar fasciitis.
Symptoms: The heel pain caused by plantar fasciitis is frequently described as “stabbing” and is most severe during the initial steps taken in the morning. However, as the day progresses and movement continues, the pain typically subsides. Nonetheless, the pain may reappear when standing for extended periods or after sitting for a prolonged duration.
4 TOOLS TO HELP MANAGE PLANTAR FASCIITIS
1. Orthotics
Excessive pronation of the subtalar joint in your patient can result in a tractional force on the plantar fascia, leading to inflammation and the potential formation of bone spurs, ultimately causing heel pain. In cases where the ankle is unable to dorsiflex properly while walking due to tight calf muscles, this can contribute to the plantar fascial pain experienced by your client. To alleviate this pain, orthotics can be used to maintain a neutral position of the subtalar joint.
Depending on the needs of your patient, the better solutions may be either heel orthotics or full length orthotics. Vasyli+McPoil Tissue Stress Relief Orthotics, which have a dual-density design, are ideal for active use, while Vasyli+Hoke Supination Control Orthotic, which have a three dimensional perspective, are ideal for everyday use. Fitting your patients with any of these products may assist in alleviating their plantar heel pain.
2. TheraBand Foot Roller
1. Begin by storing the foot roller in the freezer for immediate access to comforting cold relief. 2. When ready, take out the frozen foot roller and proceed to instruct your patient on its usage.
- Have your patient sit down and place the roller under their foot
- Have your patient roll gently on it for two minutes
- Then ask your patient to push harder with their foot while rolling for another two minutes
This exercise ensures good mobility and can be repeated after completing all other exercises. Continue encouraging your patient to do the exercise at home.
3. TheraBand Resistance Band
Next, proceed to our primary exercise for plantar fasciitis, which is the Foot Intrinsic Flat Exercise. This exercise requires the use of a TheraBand Resistance Band. Instruct your patient to:
- Sit down
- Place their foot on the band (so the band runs from heel to toe)
- Hold the ends of the band
- Arch their foot
- Pull up on the band to create tension
- Slowly open up their foot for a six second lengthening against resistance
- Hold the stretch for 15 seconds
In order to ensure your patient understands how to continue the exercise at home, ask them to repeat the exercise ten times while they are at your clinic. Once they find 10 repetitions to be easily manageable, instruct them to increase the number to 15, then 20, aiming to reach 25 repetitions by their next visit.
Once the patient is capable of accomplishing 25 repetitions, they are prepared to acquire the next exercise, known as the Foot Intrinsic Straight Exercise, which is usually introduced during their second visit.
- Have your patient sit down and place their foot on the band, (like in the previous exercise)
- Arch their foot
- Pull up on the band to create tension
- Slowly open up their foot against the resistance while raising their leg out straight for six seconds
This exercise aids in relieving gastrocnemius tightness as well as stretching out the foot. Make sure to instruct the patient to progress with this exercise until they can effortlessly perform 25 repetitions.
For the following exercise, the main target is the big toe. You have the option to utilize a resistance band, CLX band, or stretch strap.
- While your patient is sitting wrap the band around your patient’s big toe
- Have your patient hold the ends of the band
- Have your patient hold their leg out straight and then extend their foot into dorsiflexion, which makes the plantar fascial ridge more visible
- Have your patient hold the stretch for 15-20 seconds (stretching the big toe, gastrocnemius, plantar fascia, and peroneus brevis muscles)
- This exercise position also lets you palpate the area to see which regions are causing your patient pain
4. TheraBand Roller Massager+
If your patient is an older runner or has fibrosis, using a TheraBand Roller Massager+ can assist with calf problems. Instruct your patient to lie on their back on a treatment table with bent knees. Move the massager along the calf muscle to promote mobilization of the gastrocnemius. Additionally, you can educate your patient on using the roller to mobilize their hip.
After carefully considering the sequence, allow your patient to use the roller. It can also serve as a valuable tool for them to utilize in their own home.
What Are The Best Exercises For Plantar Fasciitis?
Plantar fasciitis can be managed in various ways. Typically, a few effective at-home approaches involve utilizing ice packs and ensuring sufficient rest. In cases where the condition is more severe, wearing a brace and using over-the-counter medication to alleviate pain and inflammation are options.
In addition to these strategies, it is important to take into account the performance of exercises for plantar fasciitis. There is a variety of exercises available that can specifically target the muscles, tendons, and other tissues in your feet.
1. Wall Calf Stretch
To begin, let’s engage in gentle stretching exercises specifically designed for plantar fasciitis. It is crucial to be cautious with the plantar fascia when dealing with this injury. This approach aids in preventing further harm while allowing for the gradual strengthening of the muscles in the afflicted region.
Starting the recovery process with stretches is an excellent approach. Our list of exercises for plantar fasciitis begins with the wall calf stretch.
Please follow these steps in order to complete this exercise:
- Stand against a wall. Place your hands on the wall and lengthen your arms
- Pull the affected leg backward while bending the other leg forward toward the wall.
- Now, bring the foot that is bent forward, but keep the heel of the foot with plantar fasciitis planted on the floor.
- Once you are in this position, hold it for about 15 seconds at first, then return to the starting position.
- As you work your way toward strengthening your plantar fascial and other tissues in the surrounding area, you can gradually increase the duration you hold the stretch for.
2. Heel Raises
Continuing with the stretching exercises for plantar fasciitis, we have another one that focuses on the heel. The heel raise is an excellent choice for stretching the muscles, tendons, and tissues in your heels, as well as benefiting your feet. However, it is important to begin with slow movements to avoid straining your plantar fasciitis and other tissues.
If you are experiencing a higher level of pain in your heel, ensure that you stand in a location where you have access to support which you can grasp.
If you want to perform these exercises for plantar fasciitis, follow these steps in order:
- It’s best to choose a step where you can keep the balls of both feet stable, with an opening at the back. Hold onto the rails while you perform this exercise. Your heels should hang off the back edge of the step.
- Slowly lower your heel downward off the ledge. Don’t overdo it. If you feel a stretch in your calves, stop.
- Now, bring your heel upward. You’ll now raise your body a bit so that you stand on the balls of both feet.
3. Step-Up Arch Extensions
Not only does this exercise help with plantar fasciitis, but it is also beneficial for the posterior tibial, a tendon that provides support to the arch of your feet. Having a weak posterior tibial can heighten the chances of developing plantar fasciitis.
This is another exercise that is done using steps or stairs, but it is easy to follow.
- Similar to the heel raise exercises for plantar fasciitis, start with the ball of your feet on the tip of the stair.
- Lift one foot up and position it slightly behind you while also bending the knee.
- The foot on the stair should now be lowered down past the edge of the stair while still keeping the ball of your foot on the stair.
- You can hold this position for up to 30 seconds, but it’s a good idea to start with about 15 seconds at first
4. Crossover Fascia Stretch
The crossover fascia stretch is a recommended foot exercise for plantar fasciitis due to the ability to have more control over its intensity by using your hand to hold your foot.
The exercise involved in this requires you to be seated. It provides an effective way to focus on the plantar fascia and also stretch other muscles in your foot. Additionally, it enhances the flexibility of tissues in both your foot and heel.
- Sit down on a chair with both knees at a 90-degree angle and your feet planted on the floor.
- Take the injured foot and cross it over the knee of the leg that is not affected. If both your feet are affected by plantar fasciitis, then you should alternate between them.
- As you cross your leg over the other knee, take hold of your feet. Place your hands close to your toes. You should now pull slightly to bring the toes closer to your shin.
- It’s important to try and hold this position for around 15 seconds before you let go.
