Impact Physical Therapy

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Plantar Fasciitis Pain? Try These!

Janelle Fleites

Plantar fasciitis is a common foot condition that can cause significant pain and discomfort. With the right treatment and prevention strategies, however, it is possible to manage the symptoms of plantar fasciitis and maintain healthy, pain-free feet.

Here are some physical therapy exercises for plantar fasciitis:

  1. Plantar Fascia Stretch: Sit down and cross one foot over the other. Grab your toes and pull them towards your shin until you feel a stretch in your arch. Hold for 30 seconds, then release and repeat on the other foot. Repeat 2-3 times on each foot.

  2. Wall Stretch: Find a wall and stand a few inches away. With one foot, put your toes on the wall, keeping your heel on the floor, and flex. Hold for about 30 seconds, then alternate with your other foot. You can also do this stretch using a curb or step and hanging your heels off the ledge.

  3. Standing Calf Stretch: Stand facing a wall with your hands on the wall at shoulder height. Step back with one foot and keep your heel on the ground. Bend the knee of the front foot until you feel a stretch in your calf. Hold for 30 seconds, then release and repeat on the other foot. Repeat 2-3 times on each foot.

  4. Seated Calf Stretch: Sit down and loop a towel around the ball of your foot. Pull back on the towel until you feel a stretch in your calf. Hold for 30 seconds, then release and repeat on the other foot. Repeat 2-3 times on each foot.

  5. Toe Curls: Sit down and place a small towel or washcloth on the floor in front of you. Use your toes to grasp the towel and curl it towards you. Release and repeat for 10-15 reps on each foot.

  6. Arch Self Massage: Sit down and place a small ball, such as a lacrosse ball or tennis ball, under your foot. Roll the ball around with your foot for 1-2 minutes, focusing on the arch of your foot.

It's important to perform these exercises regularly and consistently to see results. If you experience any pain or discomfort during these exercises, stop immediately and talk to your physical therapist. They can help you modify the exercises or develop a personalized treatment plan to manage your plantar fasciitis.