Plantar Fasciitis Exercises and Stretches To Soothe Heel Pain

Have you ever woken up with pain in the bottom of your foot? It might be plantar fasciitis!

What Is Plantar Fasciitis?

Plantar fasciitis is a common condition that is the leading cause of heel pain. Plantar fascia is a thick band of tissue that helps to support the arch in your foot. When this structure is irritated it becomes inflamed and causes pain. Plantar fascia becomes inflamed when excess stress is placed on the structure. Common causes of stress are repetitive actions such as running, repetitive periods of prolonged standing, increased weight, or collapsed arches (“flatfeet”). The most common symptom is pain with standing and walking especially with the first few steps in the morning.

Plantar Fasciitis Exercises & Stretches You Can Do At Home

In addition to coming to PT, here is a list of 5 plantar fasciitis exercises and stretches you can start to do at home to manage your pain while strengthening your foot and ankle.

Calf stretch

• While in a seated position, place a towel around the ball of your foot and pull your ankle back until a stretch is felt on your calf area.
• Keep your knee in a straightened position during the stretch

Roll your foot on an iced water bottle

• Use a frozen water bottle (plastic, no glass). In sitting or standing, roll the bottom of your foot with moderate pressure. Use as much pressure as you can tolerate without discomfort.

Towel scrunches

• While seated, use a towel and draw it back towards you using your toes. Curl your toes inward.
• Be sure to keep your heel in contact with the floor the entire time.

Heel raises-toe elevated

• While seated in a chair or standing (depending on your tolerance to the weight) place your feet flat on the floor with toes elevated on a towel roll.
• Press down with your forefoot and toes to raise your heels up off the floor. Lower your heels back down and repeat.
• Keep your toes on the ground the entire time.

Toe yoga

• With your foot fully planted on the floor, raise your 1st one (the Great Toe)without raising any other toes. Your heel, 2nd thru 5th toes and the base of theGreat Toe should maintain contact to the floor at all times.
• With your foot fully planted on the floor, raise your 2nd through 5th toes without raising the 1st one (the Great Toe). Your heel and your Great Toe should maintain contact to the floor at all times

Heal Your Plantar Fasciitis with Physical Therapy

You can request an appointment with the therapists at Moriarty who can assist you in physical therapy for healing your plantar fasciitis heel pain. We look forward to serving you soon!