Which 3 exercises may ease foot pain caused by plantar fasciitis?

If you feel foot pain in your heel with every step, it’s possible that you’ve developed plantar fasciitis. This condition refers to inflammation of the band of tissue that stretches along the bottom of your foot, known as the plantar fascia. Since it can be impractical to try to stay off your feet all day to avoid the pain, you may be able to alleviate the foot pain with the right exercises. 

Plantar fasciitis causes pain that worsens with movement, stiffness, and weakness. A physical therapist can show you how to combat the symptoms with stretching and strengthening exercises.

3 physical therapy exercises that can help plantar fasciitis 

Exercises for plantar fasciitis can help alleviate foot pain while improving the overall quality of the affected area to reduce the risk of further issues. Stretching can help reduce inflammation and improve the ankle’s range of motion, and strengthening exercises work to reduce the tension on the plantar fascia and support the arch.

Here are three exercises that a physical therapist may recommend to alleviate foot pain caused by plantar fasciitis: 

• Toe stretches

Sit on the floor with your affected leg extended in front of you. Keeping your heel flat on the floor, grab your toes and gently pull them toward your body. Hold the stretch for up to 30 seconds, or as instructed by your therapist, before releasing them.

Toe stretches help increase the flexibility of the plantar fascia. 

• Towel toe curls

Sit on a chair and place an unrolled towel in front of you. While keeping your heel flat, put your affected foot on the towel and curl your toes to grip the material and pull it toward you. Release the towel by extending your toes. Repeat the exercise for two to three sets, approximately 15 repetitions each, or as directed by your physical therapist.

Towel toe curls can help plantar fasciitis by strengthening your affected foot muscles and reducing pain.

• Heel raises

Stand with your feet together and flat on the floor. Slowly lift your heels up until you’re standing on the balls of your feet. Hold the position for one or two seconds before lowering your heels back down. For a deeper stretch, you can stand on the edge of stairs or a step platform with your heels hanging off. Repeat this exercise for three sets, approximately 15 repetitions each, or as directed by your physical therapist. 

Heel raises, also known as calf raises, can strengthen your plantar fascia to reduce pain.

When you want to reduce your foot pain from plantar fasciitis, it’s important that you seek the expertise of a physical therapist to be sure that you’re performing the safest and most effective exercises. 

At REPAIR SI, therapeutic exercises are just one of the many ways that we can help reduce your foot pain from plantar fasciitis. We’ll create a personalized treatment plan that may also include options like joint mobilization and dry needling. 

Contact our team today for more information or to schedule an initial appointment.