Over 2 million Americans per year of all ages, athletes and non-athletes, develop plantar fasciitis. You can develop plantar fasciitis if you are on your feet a large portion of the day or doing repeated activities that can strain the plantar fascia, the thick band of tissue that supports the arch of your foot. This tissue, or fascia, becomes inflamed from repeated straining and can even tear. This common foot condition causes pain in the heel, the arch, or the ball of the foot and happens to roughly 10% of the population.

If you are looking for solutions to plantar fasciitis pain, the first step is to see a specialist like the ones at Pain Stop Clinics. You need to be sure that you have a correct diagnosis and treatment before you begin any type of exercises, or you can actually make things worse. The experts at Pain Stop Clinics can not only diagnose and treat your plantar fasciitis, but they can also help to ensure that you correct the problem that led to developing it in the first place. The reason may be your gait, your shoes, your posture, or several other issues. If you don’t correct the cause, you will likely continue to have the problem reoccur.

Proper physical therapy and treatment can resolve the inflammation and pain of plantar fasciitis in most cases. Rarely does one need surgery to correct plantar fasciitis, unless they do not correct the issues leading to the strain on the fascia and continue to strain it repeatedly. Pain Stop Clinics can help you to resolve the inflammation and pain, and help you fix the cause so that you do not continue to reinjure yourself. Once you have been diagnosed and treated, here are some at-home exercises we recommend for improving the flexibility of the fascia and strengthening the supporting muscles.

At-Home Exercises for Plantar Fasciitis

Massage of Plantar Fascia

Place a frozen water bottle on the floor, and while sitting, or standing on your other foot, roll the water bottle forward and backward under the arch of your foot, from just below the ball to just before the heel. Do this ten times for each foot. This is a simple exercise that can easily been done a few times a day, whether you are watching TV or sitting at a desk at work. You can also use a ball in place of the water bottle; however, a frozen water bottle provides the added benefit of ice to the foot.

Toe Extension Stretch

While sitting in a chair or on the floor, cross one leg over the other knee. Use one hand to gently pull the toes backward until you feel a stretch along the arch of the foot while gently massaging up and down the arch with the other hand. Hold that position for 20 seconds, then repeat three times.

Calf Stretch

Standing facing a wall at arm’s length, place hands flat on the wall. Keeping both feet flat on the floor, lean into the front leg with knee bent, and stretch the back leg out straight behind you until you feel a stretch in the calf. Hold for 20 seconds, repeat three times.

Toe Towel Scrunches

While sitting or standing on other foot, place a hand towel flat on the floor and set your foot on it so your toes are in the middle of the towel. While keeping your foot flat, use your toes only to scrunch and draw the towel toward your heel.  Continue to scrunch and draw the towel until you reach the edge. Repeat ten times, rest, and repeat another ten times.

Heel Raise

Stand on a raised platform, or bottom stair step, on the balls of your feet with your heels hanging over the edge. Hang on for support. Slowly, using controlled movements, lower your heels below the edge until you feel a stretch in the calf muscle. Then slowly raise up on the balls of your feet as high as you can. Repeat ten times, rest, and do a second set of ten.

Ankle Inversion with Elastic Resistance Band

While sitting on floor, place band loop around one foot and cross that leg over the other leg out straight in front of you. Hold onto end of band stretched around the bottom of the other foot. Rotate your upper ankle inward and slowly pull it away from the lower foot, then slowly bring it back. Repeat ten times, rest, and repeat another ten times.

Call Pain Stop Clinics today for diagnosis and treatment for your heel or foot pain. Remember, don’t begin these at home exercises until you have been diagnosed by the experts at Pain Stop Clinics. We want to be sure that you receive the proper treatment to meet your needs, without making the problem worse. Our experts will develop a personalized treatment plan that will resolve your injury to get you back walking pain free again. Call us today!

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