Your plantar fascia is a thick band of tissue that supports the arch of your foot. Plantar fasciitis develops when there is a strain on this tissue. Sometimes heel spurs develop from this condition which is a bony growth on the heel. Physical therapists are trained to treat this condition, and there are multiple treatments and exercises that can help relieve your plantar fasciitis. Here are some treatments and exercises for plantar fasciitis.
The Variety of Treatments
A physical therapist will work with you to develop a treatment program fit for your plantar fasciitis, and it may contain any number of the following treatments:
- Stretching exercises – these exercises help stretch out your ankle and the plantar fascia to make it more mobile.
- Strengthening exercises – this treatment will strengthen the supporting muscles of your plantar fascia.
- Ice compression – ice decreases the inflammation in your foot and will decrease the amount of pain you’re feeling in the area.
- Shoe inserts or supportive footwear help prevent abnormal motions that could make your plantar fasciitis worse and reduce the stress put on your foot.
- Gait training – sometimes the way you walk contributes to having plantar fasciitis, so re-training will help lessen the symptoms of your condition.
Common Exercises
As mentioned above, stretching and strengthening exercises are commonly used in physical therapy to treat plantar fascia. Here are some of the common exercises used:
Plantar Fascia Massage
This exercise will stretch out your plantar fascia, but it should not be painful. Use a frozen water bottle or small ball and place it under the arch of your foot on the ground. Roll the ball or water bottle back and forth under your foot a few times and then switch to the other foot. You should repeat this daily.
Heel Raise
The heel raise is a slow and controlled movement. You should maintain your balance in the process or hold onto a railing if needed. You will stand at the edge of a raised platform like a stair with just the balls of your feet and toes on the stair. Then slowly raise your heels up and down, maintaining control. Repeat this a few times and do two steps. Heel raise is another exercise that you should repeat daily.
Seated Toe Towel Scrunches
For this exercise, you sit in a chair with a hand or dish towel placed under one barefoot on the ground. Your toes will do the work, so make sure the rest of your foot stays flat on the floor. Next, curl your toes and scrunch the towel towards you about ten times. You should do this two times for each foot and repeat this exercise daily as well.
If you are dealing with plantar fasciitis and are ready to explore different physical therapy treatments for your condition, contact Tieperman Health and Wellness today. Our certified physical therapists have the training and expertise to treat this condition and work with you to develop the perfect treatment plan for you. Call our office today to set up a consultation appointment!