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My Family Podiatry Team

Best Exercises for Plantar Fasciitis Relief: How a Podiatrist Can Help You Recover



What is Plantar Fasciitis?


Plantar fasciitis is a common cause of heel pain, affecting the thick band of tissue (the plantar fascia) that runs across the bottom of your foot, connecting your heel bone to your toes. This tissue supports the arch of the foot and helps absorb the impact of walking, running, or standing. However, when the plantar fascia is overworked or strained, it can become inflamed, causing pain—typically near the heel.



Causes of Plantar Fasciitis


Several factors can contribute to plantar fasciitis, including:


  • Overuse or repetitive strain: Activities that put a lot of pressure on the feet, such as running or standing for long periods, can lead to inflammation of the plantar fascia. Sudden increases in activity levels can also lead to the development of plantar fasciitis.

  • Foot structure: Having flat feet, high arches, or an abnormal walking pattern can alter the weight distribution across your foot, leading to excess strain on the fascia.

  • Improper footwear: Wearing shoes that don’t offer adequate arch support or cushioning can aggravate the plantar fascia.

  • Age: Plantar fasciitis is most common in middle-aged adults, though it can affect younger individuals, especially athletes.



Symptoms of Plantar Fasciitis


The hallmark symptom of plantar fasciitis is sharp pain at the bottom of the heel, which is often most intense with the first few steps in the morning or after periods of inactivity. As you move throughout the day, the pain may subside but can return after extended walking or standing. Other symptoms include:


  • Heel tenderness: Particularly after exercising or standing for prolonged periods.

  • Stiffness: Tightness in the foot, especially after periods of rest.

  • Pain developing elsewhere: We often see patients with pain in the outside of the foot, ankle or even knee due to the way they are walking to try and avoid plantar fasciitis pain.


Ignoring these symptoms can lead to more chronic pain and reduced mobility, so early intervention is key.



Why Exercise is Key to Treating Plantar Fasciitis


Exercise is an essential component of treating and managing plantar fasciitis. Targeted exercises can help alleviate pain, stretch the plantar fascia, and strengthen the muscles that support your feet. Here’s why exercise is a vital part of your recovery plan:


Importance of Exercise


The two primary goals of plantar fasciitis exercises is to reduce tension in the plantar fascia and surrounding muscles and build strength in the foot. Stretching exercises, for instance, can improve the flexibility of the calf muscles and Achilles tendon, reducing the strain on the plantar fascia. Strengthening exercises can also help address any weaknesses in the foot and lower leg muscles, offering better support for your arch.

Exercise not only helps relieve current pain but also promotes long-term recovery and prevention of future injury by ensuring the structures in your feet are strong enough to perform through any activities.


Prevention Benefits


Beyond recovery, regular exercises are crucial for preventing plantar fasciitis from recurring. Strengthening the muscles that support your arch and maintaining flexibility in your feet can reduce the chances of reinjury. Additionally, exercises that focus on balance and stability improve overall foot health and posture, preventing issues that could trigger plantar fasciitis.

When tailored correctly, a podiatrist-guided exercise program offers dual benefits: pain relief and long-term prevention of foot problems.



Stretching Exercises for Plantar Fasciitis


Incorporating the right stretching exercises into your daily routine can significantly reduce pain associated with plantar fasciitis. These stretches target both the plantar fascia and the calf muscles, promoting flexibility and reducing tension.

Towel Stretch


The towel stretch is a simple yet effective exercise for relieving plantar fasciitis pain. Here’s how to do it:

  • Sit with your legs extended in front of you.

  • Take a towel and loop it around the ball of your foot.

  • Gently pull the towel towards you, stretching your calf and the bottom of your foot.

  • Hold this position for 30 to 45 seconds, then release.

  • Repeat three times on each foot.


This stretch helps loosen the tight tissues in the foot and calf, providing immediate relief.


Calf Stretch


The calf stretch focuses on the muscles in the calf muscles and the Achilles tendon, which can contribute to plantar fasciitis. Here’s how to perform it:


  • Stand facing a wall with one foot behind the other.

  • Keep your back leg straight and your front knee slightly bent.

  • Press your hands against the wall and lean forward, keeping your heel flat on the floor.

  • Hold for 30-45 seconds and switch sides.

  • Repeat three times per leg.


This stretch is ideal for reducing tension in the Achilles tendon and calf muscles, which can ease pressure on the plantar fascia.


Toe Stretch


Stretching the toes can also relieve tension in the plantar fascia. Here’s how to do a simple toe stretch:


  • Sit with your legs crossed.

  • Use your hand to gently pull back on your toes, stretching the bottom of your foot.

  • Hold for 10-20 seconds and repeat three times on each foot.


The toe stretch helps improve the flexibility of the muscles through the base of the foot and the plantar fascia, reducing pain and stiffness.



Balance and Stability Exercises for Plantar Fasciitis


Strengthening the muscles that support the arch of your foot is essential for stabilising the plantar fascia and preventing future pain. These balance and stability exercises can help.


Plantar Fascia Loading: Calf Raises


Calf raises with your toes dorsiflexed can increase strength and resilience in the plantar fascia. Here’s how to do it:


  • Stand with your feet hip-width apart, placing a towel or Fasciitis Fighter under your toes to elevate them.

  • Slowly rise onto the balls of your feet, lifting your heels off the ground.

  • Lower your heels back down slowly.

  • Perform 10-15 repetitions, 2-3 sets daily.


This exercise gradually strengthens the foot and calf muscles, helping build tolerance in the plantar fascia, enabling you to perform activities without pain.


Single-Leg Balancing


Balancing exercises help improve foot stability, which is critical for preventing excessive strain on the plantar fascia. Here’s how to perform a basic single-leg balance exercise:


  • Stand on one foot, keeping your core engaged and maintaining balance.

  • Hold the position for 20-30 seconds, then switch to the other foot.

  • Repeat three times on each side.


Once this feels easy on flat ground, increase the challenge by performing this exercise on an uneven surface like a foam pad or a cushion.


Foot Rolling


Foot rolling with a trigger ball, golf ball or frozen water bottle can help relieve tension in the plantar fascia. Here’s how to do it:


  • Sit in a chair and place a trigger ball under your foot.

  • Gently roll the ball back and forth under your arch for 1-2 minutes.

  • Repeat on the other foot.


This technique massages the plantar fascia and the muscles under the foot which can help reduce pain and promote healing.



When to See a Podiatrist for Plantar Fasciitis


While exercises can help alleviate symptoms, sometimes professional help is necessary to ensure complete recovery. You should consider seeing a podiatrist for plantar fasciitis if:


  • The pain persists for more than a few weeks, despite at-home care.

  • You experience severe pain that limits your ability to walk or stand.

  • Swelling, redness, or heat develops in the heel area.


At My Family Podiatry, your podiatrist can offer advanced treatments such as custom orthotics and even shockwave therapy to promote healing. Our team provides a comprehensive care plan tailored to your specific needs, ensuring you get back on your feet as soon as possible.



Tips for Preventing Plantar Fasciitis Recurrence


Preventing the recurrence of plantar fasciitis requires ongoing attention to foot care. Here are some practical tips:


Footwear Choices


Wearing the right shoes can significantly reduce your risk of re-injury. Look for shoes that offer:


  • Arch support: Shoes with built-in arch support can help reduce strain on the plantar fascia.

  • Firm heel counter: The shoes should have a firm heel counter to ensure the heel is supported during walking and activity.

  • Cushioning: Adequate padding in the heel and forefoot helps absorb shock.

  • Proper fit: Avoid shoes that are too tight or too loose, as they can aggravate your foot condition.


Daily Foot Care


Incorporate stretching routines and foot-strengthening exercises into your daily life to keep the plantar fascia flexible and strong. Finding a time that works for you, perhaps first thing in the morning or while brushing your teeth can help you remember to perform these exercises daily.


By following these tips, you can maintain healthy feet and minimise the risk of future plantar fasciitis flare-ups.


Managing plantar fasciitis requires a combination of targeted exercises, proper footwear, and professional guidance. If you’re struggling with heel pain, don’t hesitate to book an appointment with My Family Podiatry for personalised treatment and expert care. Let us help you find relief and regain your foot health!

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