Plantar fasciitis is one of the most common culprits behind heel pain. It can impact people of all ages and abilities – but is most common in those who run for exercise or are on their feet a lot for work.
Research shows that strengthening and stretching exercises are highly effective for both reducing plantar fasciitis pain, and preventing recurrence. Today, we’re going to go over three simple exercises you can do at home to relieve your heel pain and prevent it from recurring.
Please note: while many cases of plantar fasciitis can be effectively treated at home, if your pain is severe or long-lasting, it may be time to visit our clinic. Our expert physical therapy staff can help you develop a custom exercise plan to ease your pain quickly, and go over other options you can pursue to continue living your life without plantar fasciitis pain.
Tennis Ball Massage
This is a great way to stretch and soothe the fascia in your feet. When doing this exercise, you should not feel pain – you should only apply enough pressure to feel a gentle stretch.
Start seated on a chair with the affected foot resting on a tennis ball. A frozen water bottle can be used instead of a tennis ball to add additional pain relief!
Gently roll the ball or water bottle under your arch, back and forth. Start just behind the ball of your foot, and end right before your heel. Roll the ball back and forth 10 times to start.
Even though this is great for soothing plantar fasciitis – you can even do this exercise on your other foot to help stretch the fascia there as well, which may help in preventing plantar fasciitis from developing in your other foot.
Heel Raises
Another physical therapy exercise for plantar fasciitis are heel raises. Find a step with a sturdy handrail next to it. Before proceeding, make sure that you can maintain your balance.
Stand with the balls of your feet at the edge of the step. With your heels hanging off the edge, gently lower your heels with a controlled movement to just below the edge of the step. You’re going to feel a stretch in your calf muscle and even your Achilles tendon.
Rise back onto the balls of your feet. Repeat this exercise up to 10 times, then rest.
Toe-Towel Scrunches
Make sure that during this exercise, only your toes are moving.
Sit upright in a chair with one foot resting on a towel. Spread your toes, and make sure that the rest of your foot stays in contact with the floor to ensure only your toes are doing the work.
Curl your toes to pull the towel towards you. Do this 10 times on both feet, then rest.
Want More Tips? Watch Our FREE Seminar
Make sure to tune in on Facebook Saturday, March 27th at 10AM to learn more about plantar fasciitis from our live seminar – and even enter a giveaway for products that can help you naturally relieve and prevent plantar fasciitis pain!
For this month’s seminar, Dr. Meredith Warner is talking plantar fasciitis – what causes it, what your treatment options are, and more!
Share our video on your Facebook wall and chat with us during our live seminar to be entered in our seminar giveaway for pain-fighting products from The Healing Sole and Well Theory!
