Plantar fasciitis is a foot condition that affects the heel. Anyone can develop plantar fasciitis, but it is most common amongst runners.
If you think you may have plantar fasciitis, do not fret. Most of the time, this condition can be treated with physical therapy, ice, massage therapy, injections, proper footwear, and orthotic inserts.
A physical therapist will recommend stretching exercises that target the plantar fascia and the heel. Try some of these exercises at home if you are suffering from plantar fasciitis.
Stand on a slightly elevated surface such as a stair step with your heels hanging off the edge of the step. Slowly lift your heels up and down 10 times. Repeat this set 2-3 times or as needed.
Sit in a chair or on the floor with one ankle over the other leg. Hold your ankle still with one hand, while pulling your toes back slowly. Hold this pose for 15 seconds and repeat on the other foot.
Stand with your hands touching the wall in front of you. Put one leg back and keep it straight. The front leg can be bent. Hold this stretch for 30 seconds and repeat 2 times on each leg.
Start by freezing a water bottle. Once you have the frozen bottle, place it below the arch of your foot and roll it back and forth. Repeat on the other foot.
Place a towel on the floor. Use your toes to curl the towel toward you. Repeat this motion 10 times and switch feet.
In addition to stretching exercises, a physical therapist may also recommend massage therapy and dry needling. At MPOWER Physical Therapy, we offer these services in house, so you can go straight from your PT appointment to your massage or dry needling appointment!
If you are suffering from foot pain, seek help from a physical therapist near you. At most physical therapy clinics, you will need a referral. Schedule an appointment with a medical provider, and let them know if you have a specific physical therapist or physical therapy clinic that you would like to be referred to. To schedule an appointment with one of our physical therapists in Nashville, Franklin, or Brentwood, TN, call us or request an appointment online
