At Blackberry Clinic we treat painful foot conditions and we often treat patients suffering from plantar fasciitis. This can be a very distressing condition, limiting the ability to walk far or play sports and causing a lot of discomfort and pain. There are various treatments that may be offered for this condition. These include massage and orthotics and a second line of treatment may include shockwave therapy and steroid injection. However, one of the first lines of treatment is exercises and stretches. If you click on the links by each exercise you will find a you tube video demonstration so you can be sure you are doing the exercises properly. At Blackberry Clinic you can have treatment for plantar fasciitis from a physio, osteopath or chiropractor.
EXERCISES FOR PLANTAR FASCIITIS
This exercise routine below may be a beginning point for strengthening the muscles around the sole of your foot and ankle. Stretches may also be used to help mobilise tight structures in your foot. Exercise therapy is often used in conjunction with other therapies, so your physical therapist can guide you on when and how often to perform the exercises.
Strengthening the muscles will provide better support for your foot and enable it to withstand loading during sport and daily activities. Every person, their injury and pain level are different, so these exercises are a guide to follow that may require some tweaking for you and guidance for progression.
Exercises should be performed within pain limits. Chat to your physical therapist if you find you are struggling or need more challenging exercises once you have worked through these.
Plantar Fascia Strengthening
In sitting, lift your heels on to the balls of your feet or your toes. Press your heels against each other. You will feel a contraction in the soles of your feet, used as a strengthening exercise to the plantar fascia and intrinsic foot muscles. Click on this link https://youtu.be/0XihE79hJ58 for a demo!
Calf Raises on One Leg
Stand upright on one leg. Slowly raise up onto your toes, and control the movement back down. Hold on to a wall or table for support. This exercise will strengthen the calf muscle and ankle joint. you can progress this exercise by having a small towel rolled up and place under your toes, then proceed with a calf raise. Click on this link http://youtu.be/QEILIo9Kzlw
Full Squat on One Leg
Stand on one leg, and bend your knee to the full squat (90°) position. Make sure when you squat you keep the middle of your knee cap in line with the middle toes of your foot. Do not let your knee drift off to one side. Also keep your hips and pelvis level as you squat, so you go down in a straight line. Be careful not to slump forwards as you squat, maintain good posture. Always keep your foot flat on the ground, do not let your heel raise up. Click on this link https://youtu.be/ZrYPt_pBces
Big Toe Flexion with Band
Place a thin band around your big toe, and push the toe downwards creating resistance in the band. This exercise will help you gain strength and mobility to your big toe. Here is the link! http://youtu.be/eglt_FZ5HLs
Eversion with Band
Tie an exercise band around a stable object, and tie the other end around the outside of your foot. Move you foot outwards and upwards against the resistance of the band. This
is a strengthening exercise for your ankle. Repeat this exercise in the opposite direction – INVERSION – turn yourself around such that you move your ankle inwards and upwards against the resistance of the band. Here is the link! http://youtu.be/LPL8bCiLJag
Toe Extension Passive
Using your hand, bend your toes upwards. This will help improve mobility to your toes. You can also hold the stretch too if you wish. Here is the link! http://youtu.be/uwJJt0XdXmo
These exercises are produced in association with Rehab my Patient and Co- Kinetic.
The information contained in this article is intended as general guidance and information only and should not be relied upon as a basis for planning individual medical
care or as a substitute for specialist medical advice in each individual case. ©Co-Kinetic 2017
Blackberry Clinic
