Plantar Fasciitis | Top 10 Exercises to Relieve Heel Pain

Plantar fasciitis pain can be challenging. People suffering from plantar fasciitis usually experience pain in the sole of the foot during the morning when they first step out of bed or while standing up after sitting. Mostly, this pain and discomfort subside after moving around. There are many treatments that can be taken to manage plantar fasciitis such as medication, self-massage techniques, supportive shoe inserts, a night splint, or exercises. Exercises can be done easily and quickly to relieve pain and discomfort. This blog has been written to discuss a few exercises, these exercises have been reviewed and are being recommended by well qualified and experienced physiotherapists:

 

Seated Towel Stretch with Towel

• The patient is instructed to sit on the floor with the painful leg stretched in front.
• Loop the towel around the painful foot.
• Hold the towel with both hands, like holding onto a horse’s reins, then gently pull the foot towards the body, keeping the knee straight.
• Hold the stretch for 15-30 seconds.
• Relax and then repeat 5 times

 

Frozen Water Bottle Rolls

• The patient is asked to sit down on a chair.
• Place the barefoot on the bottle filled with ice-cold water.
• Roll the foot back and forth, repeat 10 -20 times.

 

Wall Calf Stretch

• The patient stands facing the wall.
• Place the palms on the wall at eye level.
• Keep the painful leg back and keep the heel on the ground.
• Move the other leg forward and bend the knee.
• Rotate the back foot slightly inward.
• Slowly lean towards the wall until a stretch is felt in the calf muscles.
• Be careful to put the back leg straight.
• Hold the stretch for 15-30 seconds.
• Return to the starting position and repeat 5 times.

 

Tennis Ball Roll

• The patient sits in a chair and places the ball under the painful foot.
• Then the patient rolls the ball back and forth under the arch of the foot so that a stretch can be felt in the out the plantar fascia ligament.
• Continue to roll the ball for 3 to 5 minutes.
• Repeat to stretch twice a day.

 

Sideways Leg Lifts

• The patient is asked to rest on the side and relaxes the head down on the lower arm.
• Straighten the legs and stack them on top of each other.
• Clench the front thigh muscles on the upper leg.
• Lift the upper leg away from the other leg approx. 8 inches.
• Keep this leg straight and slowly lower it.
• Do 2 sets with 15 repetitions.

 

Reach and Stretch

• This exercise is performed by standing next to the chair with the painful leg farther from the chair.
• Stand on a painful foot and bend this knee slightly.
• Raise the arch of the foot while keeping the big toe on the floor.
• Keep the foot in this position.
• Now bend at the waist and reach forward with the far hand.
• Avoid bending the knee furthermore.
• Do 2 sets with 15 repetitions.

 

Crossover Fascia Stretch

• In this exercise, the patient crosses the painful foot over the other knee.
• Grab hold of the toes and pull them towards the shin until the patient feels a stretch in the arch.
• Hold this stretch for 15 seconds and do 3 repetitions.

 

Ballet Raises

1. The patient stands behind the chair and places both the feet flat on the floor.
2. Take the support of the chair and raise on to the tiptoes and hold for five seconds
3. Slowly lower down.
4. Do 2 sets of 15 repetitions and take a rest in between for 30 seconds.

 

Step-Up Arch Extensions

• The patient lowers the heel towards the step below until the patient feels a stretch in the arch.
• Then hold the stretch for 15-30 seconds and repeat 3 times.

 

Monkey Foot Towel Lift

• In this exercise, the patient sits on a chair and places the towel on the floor in front.
• Placing the heel bone on the ground and lifting the towel with the toes.
• Release the towel and do 10 to 20 repetitions.

 

If any of the exercises cause more pain or discomfort, then immediately stop and consult your physiotherapist.

This article was first published at CB Physiotherapy