Struggling with plantar fasciitis? Physical therapist Dr. Anthony Dimaio, Jr. provides an overview of plantar fasciitis along with targeted exercises and relief techniques to ease pain, strengthen your feet, and help you walk comfortably again!
Every year more than 2 million people in the U.S. are treated for plantar fasciitis, but the number of sufferers is even higher. The condition is more common in runners and overweight people.
Plantar fasciitis occurs doe to the inflammation of the plantar fascia ligament when it gets overworked or overstretched, and it’s important to visit a doctor if symptoms persist for longer than a week.
Physical therapy for plantar fasciitis is one of the best ways to address and treat the issue. Your therapist will develop an individual treatment and exercise program which will help you get back on your feet (literally!)
What does physical therapy do for plantar fasciitis?
Such modalities as icing, exercise, stretching, and massages help reduce or eliminate pain, increase the range of motion, strengthen the muscles, and help prevent the condition from worsening or recurring.
One of the most important parts of the physical therapy program is relaxing feet and calf muscles which can be achieved through a custom exercise routine.
Preventing Plantar Fasciitis
While there are no guarantees that you will never experience plantar fasciitis, there are some ways to mitigate the risks.
Here are some of the things you can do.
Regular stretching
We often forget to include the feet in our exercise routines, but that’s exactly what we should do to strengthen them and reduce the risks of plantar fasciitis.
Warming the feet and calves before working out helps prevent injury, increase flexibility, and improve blood flow.
If you don’t have a regular exercise routine, you can still stretch out your feet every morning.
Healthy weight
Research shows that being overweight is a risk factor for plantar fasciitis. Excessive weight puts extra strain on the plantar fascia, heels, and the entire foot leading to inflammation and pain.
Maintaining a healthy weight with a balanced diet and physical activity is essential.
The Right Footwear
Comfortable and supportive footwear is essential to prevent plantar fasciitis.
Avoid wearing heels or basic flip-flops whenever possible, and choose shoes that support your foot’s arch and heels.
Such footwear stabilizes the feet and protects them during all activities, from walking to running.
Soft Surfaces
While avoiding pavement altogether is impossible, try walking or running on softer surfaces when you have the chance.
It’s especially important for runners as it helps reduce the impact on the feet. So, if you have access to a track or a park with unpaved roads, choose them over pavement or the street.
This way, you reduce the risk of inflammation, straining, or injury.
Physical Therapy Exercises for Plantar Fasciitis
Physical therapy exercises for plantar fasciitis are one of the best and most effective ways to prevent and manage the condition.
They help strengthen the muscles, reduce stress on the foot and the risk of inflammation, as well as loosen the stiff plantar fascia.
You can do these exercises with the help of your physical therapist and at home on your own.
Toe curls
This is an excellent exercise to strengthen your feet, improve balance, and increase flexibility.
– Sit on a chair and place a towel on the floor in front of you
– Put your foot on the towel and start scrunching it with your toes
– Keep curling the toes and pulling the towel closer
– Repeat 8-12 times. Do the same with the other foot.
Toe bending
Another great way to strengthen and stretch the toes and the feet is by bending them back.
– Sit on a chair and cross one ankle over the opposite knee.
– Grab the big toe, flex the foot, and start bending your toes back.
– Feel a stretch and hold it for up to 30 seconds. You should feel a stretch at the bottom of the foot. If you feel too much pain, hold the stretch shorter.
– Repeat the stretch 3-4 more times and do the same with the other foot.
Feet Flexing
This exercise is excellent for both managing plantar fasciitis and keeping your feet strong and healthy to prevent it. It helps reduce pain and soreness and increases flexibility.
– Sit on the floor with your legs in front of you
– Keep your hips stable, and try not to move them
– Take an elastic exercise band and wrap it around one foot. Hold it with both hands
– Start pointing your toes and return them to a flexed position. Repeat 10-12 times
– Do the same with the other foot
Calf Stretches
Tight calf muscles are one of the risk factors for plantar fasciitis. That’s why keeping them flexible is essential to avoid and manage the condition.
– Stand facing a wall
– Place your left foot in front of the right, put your hands on the wall, and bend the front knee
– Slowly bend forward to feel a stretch in the calf. Hold for 15 to 30 seconds
– Do the same on the other side. Repeat the exercise 5-6 times.
Foot Roll
This exercise stretches the foot, helps relax muscles and fascia, and reduces inflammation.
– Sit on the chair. Take a foam roller, water bottle, or tennis ball and place it under one foot
– Press it with your foot and start rolling up and down. You should feel nice pressure and relief. Do this for 1-2 minutes or shorter if it’s too painful
– Switch and repeat on the other side. You can do this while watching TV or reading a book
Final Thoughts
Plantar fasciitis is a common condition due to over working the plantar fascia, leading to inflammation and pain.
About 1 in 10 people get diagnosed with plantar fasciitis. Some risk factors include continuous pressure on the foot, extended stress on the heel, excessive weight, uncomfortable shoes, and lack of exercise.
If you are suffering from plantar fasciitis, you can contact Dr. Dimaio at (239) 430-3668 (FOOT) or visit www.NaplesPodiatrist.com to schedule physical therapy.
