Physical Therapy Exercises for Plantar Fasciitis

Plantar fasciitis is inflammation or tearing in the thick web-like band of tissue and ligaments connecting the heel to the front part of the foot and leads to pain in the foot.  You can feel this pain in your heel, at the ball of the foot, or along the archcThe plantar fascia acts as a shock absorber, supporting the arch of the foot as you walk. Plantar fasciitis exercises help alleviate pain and improve your walking/exercising ability.

What Causes Plantar Fasciitis?

Possible causes of this problem include:

  • Faulty foot mechanics: If you have poor foot, knee, or hip mechanics, you can have an abnormal walking style, affecting the weight distribution on your foot.
  • Tight Achilles tendon or calf muscles: When these two parts are tight, they prevent the heel bone from moving freely. As a result, there is more strain on the plantar fascia.
  • Unsuitable footwear: Wearing shoes that are too worn, loose, thin-soled, without shock absorbers or arch support leads to poor foot protection. Using high heels frequently also shortens the Achilles tendon leading to a more strained plantar fascia.
  • Overload of physical activity: If you advance too quickly in your sport, you can put a lot of strain on the foot. Additionally, if you have an occupation that needs you to be on your feet for long, you are also at risk of getting this condition. Standing on hard surfaces for hours aggravates the condition.
  • Weight: A sudden weight increase or being excessively overweight also puts a lot of strain on the foot and plantar fascia.

Plantar Fasciitis Symptoms

If you have this condition, you will feel stabbing pain below the foot on the underside of the heel which can worsen in the following conditions:

  • Early in the morning, as you step out of bed
  • When you stand after sitting for a while
  • After performing an intense activity such as jumping or running
  • As you climb up the stairs
  • As you walk barefoot or in shoes with minimal support

You can also experience tightness or tenderness along the arch. This issue can affect both feet at the same time, but it primarily affects one.

Exercises for Plantar Fasciitis

Foot exercises for plantar fasciitis are the best remedy to manage the condition. Exercises help to loosen the plantar fascia, preventing tearing. They also strengthen the supporting muscles helping reduce stress and inflammation in the ligament. Below are some of the exercises that can be done to alleviate pain in the foot.

  • Roll
    This exercise directly massages and stretches the plantar fascia. You can use a frozen water bottle to help with inflammation, a tennis ball, or a foam roller.  Sit on a chair and place either of these items under your foot. Press gently down as you roll it up and down the entire length of your foot. Roll in intervals of one minute. If you are experiencing pain in both feet, you can switch them up after a minute.
  • Curl Your Toes
    This exercise strengthens the arch muscles. Sit on a chair and place a small towel flat on the floor near you. Place your foot on the towel and scrunch the towel towards you using your toes. Curl the toes to allow you to move the towel towards you about 10 times. You can repeat the action with each foot.
  • Bending Your Toes Back
    Apart from curling the toes, you can also bend them back for effective stretching exercises. For this exercise, sit on a chair, crossing one ankle over the opposite knee. Flex the foot, grabbing the big toe, gently bending it back towards your foot. Make sure you can feel the stretch at the bottom of the foot.  Hold that stretch for about 15-30 seconds. If you are in pain, you can start with a shorter hold time and increase the duration with time. Repeat this stretch three times and switch feet.
  • Stretching the Calves
    It is essential to stretch the calves to keep them flexible.  Stand facing a wall and place one foot in front of the other. Put your hands on the wall to support yourself and bend the front leg's knee. Lean forward until you feel a stretch on the calf of the back leg. Hold the position for about 30 seconds. Switch sides, repeating the stretch six times.
  • Foot Flexes
    This exercise is done with an exercise band.  Sit on the floor and straighten out your legs in front of you. Ensure you avoid hip movements when doing these exercises. Wrap the elastic band around the foot and hold both ends with your hands. Point the toes away from the body and slowly return to the starting position. Do this exercise 10 times.
  • Heel Raises
    You need to do this exercise slowly and controlled. Ensure you have a good balance and hold on to support when needed.  Stand with the balls of the feet at the edge of a bottom step or stepper. Keep the heels hanging off the edge and slowly lower them just below the edge of the step. You should feel a stretch in the calf muscles when doing this. Slowly raise onto the balls of the feet and repeat this exercise 10 times.

    It is best to work with a 1st Choice Physical Therapist who will show you proper exercise mechanics to stretch the plantar fascia and Achilles tendon and to strengthen lower leg muscles. She or he will develop a unique personal program for the imbalances in your body and can also teach you to apply athletic taping to support the bottom of your foot. Schedule an appointment today.