Top 5 Exercises for Plantar Fasciitis
What is the plantar fascia?
Your plantar fascia is located from the heel of your foot (calcaneus), through the sole of your foot via the plantar aponeurosis. Just like any other “itis”, plantar fasciitis is an inflammation of the plantar fascia. This injury is most common in runners and people who have to stand for long periods of time at work (hair stylists, waiters/waitresses, retail employees). There has also been a connection between body mass index, flat footedness and plantar fasciitis.
What are the signs of plantar fasciitis?
The hallmark sign of plantar fasciitis is pain that begins early in the morning when you first wake up and take your first few steps. It typically feels like a stabbing sensation in the heel or at the arch of the foot. Getting up to walk after sitting for a while can also trigger these symptoms.
Why does plantar fasciitis occur?
Lack big toe extension range of motion
Lack of ankle joint mobility
Lack of Achilles/calf flexibility
Lack of hip extension range of motion
Insufficient hip extensor muscle strength
Insufficient core muscle strength
How does hands on physical therapy help plantar fasciitis?
Joint mobilization to big toe, ankle, hip
Soft tissue work to calf, hip flexors
Stretching to calf complex, hip flexors
What are the best exercises for plantar fasciitis?
There are many exercises that you can work on as well, under the guidance of a licensed physical therapist. We share our top 5 most effective exercises for plantar fasciitis below, but we advise you to consult a physical therapist if you are having foot/ankle pain. A physical therapist will formally assess you, determine a diagnosis and create a plan of care for you. Enjoy!
Top 5 Most Effective Exercises for plantar fasciitis?
1. Lacrosse Ball Arch Release
2. Calf Stretch + Toe Stretch
3. Heel Raise with Lacrosse Ball
4. Hip Flexor Stretch
5. Glute Bridge
*There are instances in which we recommend over the counter (OTC) insoles, heel lifts, or a special sock called a “Strassburg Sock” to our patients to help in the recovery process. These links can be found below:
PowerStep Insoles: https://www.powersteps.com/
PowerStep Heel Lift: https://www.powersteps.com/adjustable-heel-lift.html?gclid=EAIaIQobChMIzMzK7Zrp6wIVEcDICh3qLQ_GEAQYASABEgKkRPD_BwE
If you, or somebody you know is dealing with plantar fasciitis (or if you think you may have plantar fasciitis) please feel free to reach out to us at 347-560-6920
