3 At Home Exercises for Plantar Fasciitis
3 At Home Exercises for Plantar Fasciitis
Dr. Ariel Edwards, PT, DPT, CSCS
Are you experiencing stabbing pain on the bottom of your foot, especially first thing in the morning, and don’t know why? Plantar fasciitis may be the culprit! Plantar fasciitis occurs when the thick band of tissue on the bottom of your foot (your plantar fascia) becomes overstretched and undergoes excessive strain.
Plantar fasciitis is a frustrating diagnosis that affects an estimated 2 million people in the United States. Plantar fasciitis can be caused by a number of different factors, including overuse, poor foot mechanics, improper footwear, obesity, and activities that put excessive strain on the foot, such as running or prolonged standing. And although it seems counter intuitive, plantar fasciitis can affect those with either flat feet, or high arches!
While plantar fasciitis can be complex and frustrating, here’s a few of our favorite exercises to help manage your symptoms:
1. Calf stretching:
Start by finding a wall for support and place a dumbbell 1 ½ shoe lengths away from the wall. Use the dumbbell to support your mid foot, then step forward with your other foot! Perform this with your knee straight and knee bent to get both your gastroc and soleus (two different calf muscles). Hold this stretch for 30 seconds on each side. Remember that no stretch should cause you to feel sharp pain!
2. Heel raises:
Grab the dumbbells that you used for your calf stretch and hold one in each hand. When raising your heels, think about driving your big toe into the ground to create more arch support and strengthening! While performing these heel raises, do not rush through them! It is important to take your time while focusing on feeling your big toe against the ground. Try 10-15 reps!
3. Toe yoga:
Take off both your shoes and socks for this exercise to allow your foot to go through its full range of motion without facing constriction. When beginning, you may need to use your hand for support. For this type of toe yoga, lift your big toe, come back to flat foot, and then lift the other four toes. This helps isolate the muscles in the big toe and generate more support around the arch of the foot. Start by trying 10 reps on each side!
Combining this exercise routine with our bodywork services will enhance your recovery! Dry needling is used to promote blood flow to stimulate healing. Graston reduces inflammation and improves foot mechanics. Lastly, cupping is a great way to reduce the strain on your calf which will decrease its painful pull on the plantar fascia. To see which combination is the most effective for you, contact us by clicking HERE, or book an appointment to get your plantar fasciitis under control TODAY!
Fixxed is a first of its kind recovery studio offering bodywork techniques to help you move and feel your best. We offer quick and effective hands-on services in a one on one setting performed by a licensed physical therapist or athletic trainer. Click HERE to book a free consultation with FIXXED!
