heel pain

Exercises for Plantar Fasciitis

Plantar Fasciitis is a really frustrating condition.  These simple exercises may help manage your pain.

Try these simple exercises for Plantar Fasciitis.

Plantar Fasciitis is a very common problem and something we treat in clinic almost every day.  We have put together a short video of exercises for Plantar Fasciitis that you can try at home.  Let me begin with a quick disclaimer!  We strongly recommend that you attend a consultation with a suitably qualified medical professional before undertaking any treatment plan.  There are many causes of heel pain, and they are all treated differently.  To make sure you are undertaking the correct treatment an accurate clinical diagnosis is paramount.

Plantar Fascia strengthening/loading

Roll up a towel and place it on a step.  Place your toes on the towel and hang your heel off the edge of the step.  Then perform heel raises.  It is best to start on both feet and then you can progress onto one foot.  Research by Rathleff (2104) showed that this exercises improved Plantar Fascia related pain quicker than stretching alone.  You can read about the research HERE

Toe Flexor Strengthening

Spread a thin towel on the floor and place your foot on it.  Keep your heel and the ball of your foot on the ground and pull the towel towards you with your toes.

Ankle Inversion Strengthening

Using an exercise band tied in a loop, cross your affected leg over the other knee.  Loop the exercise band around both feet and pull the foot upwards.

Plantar Fascia stretch

There is a bit of a debate as to whether this actually stretches the plantar fascia or not but it has been shown to be effective.  Cross the affected leg over the other and using your hands, pull back the ankle and toes.

Calf stretching

Your Plantar Facia and Achilles tendon have very strong mechanical if not anatomical links.  Stretching both your Gastrocnemius and Soleus has been shown to help with heel pain.

Watch our video below to see how to perform each exercise or if you would like to book a consultation you can do so HERE.