Starting your day with the excruciating foot pain that comes with plantar fasciitis can make it hard to even want to get up in the morning. It can be daunting to take that first step out of bed knowing that it will feel like stepping on a knife in your heel. Luckily, there are ways you can help alleviate some of that pain from plantar fasciitis.
What is plantar fasciitis?
Plantar fasciitis is a painful condition that comes about when your plantar fascia - the tendon that runs the length of the bottom of your foot - becomes inflamed or overworked. It happens most often to people who are constantly on their feet.
How is it treated?
If you have heel pain or any pain in your foot, your best bet is to call our office and schedule an appointment. We can help to develop an individualized treatment program for you and your feet. In the meantime, we wanted to share some exercises that can help alleviate the pain. Try these at home to help:
Heel raises:
Movements should be slow and methodically controlled. These are done on the edge of a step, so please use a railing or something stable to hold for support.
Stand on a step with the balls of your feet at the edge
Lower your heels gently to be just below the edge
Rise onto the balls of your feet
Repeat this daily ten times for two sets. Let yourself rest between each set.
Tennis Ball Roll
Take a tennis ball or similarly-sized cylindrical object
Place the ball under your foot
Roll it gently underneath the arch of your foot back and forth
Repeat this activity for five minutes, twice daily
Toe Curls
While sitting, place a towel underneath your foot
Use your toes to try to scrunch the towel
Then, curl your toes the opposite way
Repeat 10 times once or twice a day
Ankle Inversion With Resistance (requires elastic exercise band)
Sit on the floor with your legs out straight
Place your left leg over your right leg. Place the resistance band around your upper foot and the bottom of your lower foot. Hold the band in one hand.
Move your upper foot away from your lower foot
Rotate your ankle inward and return to starting position
Do this ten times, two complete sets per foot, once a day
Say goodbye to foot pain
These exercises can be beneficial for alleviating plantar fasciitis pain, especially when combined with other treatment methods recommended by our podiatrists. At Tipton & Unroe Foot & Ankle Care, our team of dedicated board-certified podiatrists are experienced in treating patients with chronic heel pain, as well as other podiatric issues like sports injuries, bunions, and diabetes-related issues. Book an appointment at any of our locations in Louisville, Bardstown, and La Grange and say goodbye to foot pain! Contact us to schedule an appointment!