Plantar Fasciitis

One of the most common of foot ailments is plantar fasciitis.  It can be gradual onset, or sudden onset, but you wake up and get out of bed and have pain right on the bottom of the foot - OUCH!  

The pain usually decreases throughout the day and we put up with the early morning pain for weeks, sometimes months, or even years before seeking help.  Soon, there is pain on the bottom of the foot all day, everyday.  

Below are a few stretches to help alleviate this painful condition.  The key is stretch, stretch, and more stretching.  

At Eagle Rock Physical Therapy we often help people with this ailment and find many things that promote the pain including: low back pain, ankle alignment problems, lower extremity muscle ailments. We find that we have to correct these ailments to solve the plantar fasciitis pains.  

We would love to help you with your plantar fasciitis pains if the stretching alone doesn't help.  Below are a few exercises you can try at home to alleviate your pains.  Give them a try and see if it works!

The goal of this stretch is to lengthen the plantar fascia - simply pull back on the big toe and deeply massage the fascia on the bottom of the foot.  Complete for 2-3 minutes, 2-3 times/day.  

The goal of this exercise is the same as above - to lengthen the plantar fascia.  Put your big toe on the wall and slide it down until you can feel a stretch on the bottom of your foot.  Then lean forward into the wall and hold for 30 seconds to one minute.  Completed 3-5 times, 2-3 times/day.

Simply stand about 2-3 feet from a wall and push into the wall.  Complete this while pushing the heel into the ground until you feel a strong stretch in the calf muscle.  Hold for 30 seconds to a minute 3 times.  Complete 2-3 sets a day.  

Stand 1-3 feet a wall and then put hands on the wall.  Lean into the wall and put the unaffected foot toward the wall.  Then, with the involved foot toward the back, bend the knee slightly and feel the stretch in the calf muscle area.  Hold 30 seconds to a minute and completed 3 repetitions.  Complete 2-3 times a day.