The Plantar Fasciitis Fix

Plantar Fasciitis can be a pain.  Physical therapy can help give your plantar fascia pain the boot.  Here are five simple and easy tips used by the pros to help kick your plantar fasciitis to the curb.

1.) Stretch

Use moist heat on the affected area for up to 5 mins prior to stretching.  Hold each stretch for 60 seconds.  Complete these stretches twice each, 3-4 times a day.

Plantar stretching1
Stand with balls of feet on step.  While holding handrail, gradually lower heel until a stretch is felt in your calf muscle.  Hold for 60 seconds.
Longsitting-Calf-Stretch
Using a strap or belt around the ball of foot, gradually pull until you feel stretch in calf muscle.  Hold for 60 seconds.

 

2.)  Massage

Again, moist heat for 5 mins prior to massage and complete the massage for 5 minutes twice a day.  You can roll your foot over a ball with pressure.  The ball should be firm.  Or you can use your hands and deeply rub along your arch area.  Deep pressure works best.  If it doesn’t feel uncomfortable, you’re probably not pressing hard enough.

self massage footplantar-fasciitis-massage

3.) Strengthen

You can strengthen the arch of your foot and your calf muscle with these exercises.  This will help support your foot.

towel scrunch
Scrunch a towel under your foot for 2-3 minutes twice a day.
calf-raises-289x300
While holding onto something like the back of a chair or a counter top, lift your heels off of ground as high as you are able, hold 5 seconds and repeat 10-20 times twice a day.

4.) Ice

Although heat is to be used prior to stretching and massage, always end with ice.  Plantar fasciitis is an inflammation of the tissue and ice helps reduce inflammation.

water-bottle-massage-therapy-for-plantar-fasciitis
Roll your foot over a frozen water bottle for 3-4 minutes or place ice on affected area for up to 10 mins.  Wear skin protection such as a thin sock.ice for feet

5.) Support

Arch inserts, orthotic supports and kinesio taping techniques will be necessary to support your foot and help keep the pain away.

 

 

 

**If your pain doesn’t subside significantly within 2 weeks of stretching, strengthening, ice and support it’s time to call your local physical therapist.**

Click here for more information or to set up your appointment.

 

foot pain

 

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