Before we look at the various physical therapy exercises for plantar fasciitis, let’s first define the condition. Plantar fasciitis leads to pain in the bottom heel. Plantar fascia refers to the thick web-like band of tissue and ligaments connecting the heel to the front part of the foot. It acts as a shock absorber, supporting the arch of the foot as you walk.
Due to various reasons that we will look at, this area can become inflamed or tear, leading to pain. You can feel this pain on your heel, at the ball of the foot, or along the arch. Plantar fasciitis exercises help alleviate this pain.
Plantar fasciitis is a common condition occurring in as many as 2 million Americans annually. This condition affects people of all ages, whether you are a pro-athlete or not. Foot pain is a common experience in Men and Women. When you work with our physical therapists, you can reduce the pain and improve your walking ability through physical therapy excercises.
Causes of Plantar Fasciitis
Before beginning plantar fasciitis physical exercise, it is good to look at what could be causing the problem. Physical therapists like to address the issue from the source, eliminating a need for the reoccurrence of the condition. Often, this problem occurs due to repeated activities that strain the plantar fascia. People with this condition can often develop heel spurs, a bony growth on the heel bone.
This condition can often occur to people in their 40s, but it also affects all age groups. Athletes who run and jump are at a higher risk of developing this condition. Being overweight also puts you at a higher risk of getting 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. If you experiencing foot pain keep reading for physical therapy exercises for relief.
- 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. Starting plantar fasciitis treatment exercises can help alleviate the pain and improve flexibility.
- 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 also aggravates the condition.
- Weight: A sudden weight increase or being excessively overweight also puts a lot of strain on the foot, leading to plantar fasciitis.
- Other factors include family history, age, and other conditions such as arthritis or diabetes.
Plantar Fasciitis Symptoms
Often, these symptoms appear suddenly after an increase in activity. If you have this condition, you will feel stabbing pain below the foot on the underside of the heel. You can also experience tightness or tenderness along the arch. If you have this condition, you can experience pain:
- 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
- Experiencing feet or foot pain
This issue can affect both feet at the same time, but it primarily affects one. You can also feel pain after stopping an activity.
Treatment of Plantar Fasciitis
Notably, physical therapy exercises for plantar fasciitis are a vital part of the treatment. However, other remedies can include rest, icing the area, or using braces and anti-inflammatory drugs. When these fail to work, a doctor can inject a corticosteroid directly into the affected ligament.
First, they will use an ultrasound device to determine the best location to inject. They can also apply corticosteroids on the skin of the heel or the arch of the foot and use a painless electrical current. If the pain persists, the doctor can also use shock wave therapy. The treatment uses sound waves to the heel to stimulate healing within the ligament. However, this treatment has side effects such as bruises, pain, swelling, and numbness.
The Best Physical Therapy 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 on the ligament and inflammation. Below are some of the exercises that you can do to alleviate pain on the foot.
Roll
This is one of the exercises to do for plantar fasciitis. It 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 is another helpful exercise that you can do safely at home. 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 the feet.
Stretching the Calves
If you have tight calf muscles, you can get plantar fasciitis. 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
You need an exercise band to do this exercise.
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 these exercises to help plantar fasciitis 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. Keep the heels hanging off the edge and slowly lower them just below the edge of the step. You can feel a stretch on the calf muscles when doing this. Slowly raise onto the balls of the feet and repeat this exercise 10 times.
Frequently Asked Questions
What is the fastest way to cure plantar fasciitis?
The fastest way to cure this condition includes massaging the feet, using an icepack, stretching the foot, and other remedies as advised by your doctor. Physical therapy is highly effective in managing this condition.
What exercises make plantar fasciitis worse?
You need to be aware of plantar fasciitis exercises to avoid. These include plyometrics as they aggravate the healing arches, running, jogging, high-impact sports aerobics, and cardio dancing.
How often should you do exercises for plantar fasciitis?
You can do stretching and strengthening exercises two to three times a day. You can pace these exercises throughout the day to void straining the plantar fascia.
