Exercises for Plantar Fasciitis

Exercises for Plantar Fasciitis

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!

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