Heel pain caused by plantar fascitis is a common complaint seen among people of all ages, sexes, ethnicities and activity levels.  It is considered to be an overuse syndrome that usually develops overtime and is a result of repeated stress to the area.  Stresses can be as simple as prolonged standing, sudden or long-term weight gain, tight muscles, flat feet, repetitive sport activity, or improper foot wear.  These stresses can eventually lead to a failure of the ligaments, bones and muscles in the foot causing pain and discomfort. 

The plantar fascia is a web-like band at the arch of your foot.  It assists with stabilizing your foot and absorbing the shock during activity each time your foot hits the ground.  Joints with poor mobility due to long term tightness or repetitive trauma do not absorb the stress of weight-bearing efficiently. Typically, pain is worse in the morning and improves with walking and stretching or it remains as a constant ache that worsens with periods of rest.  Early recognition and treatment with conservative therapies is important in the success of your recovery. 

Common successful treatments for plantar fascitis include stretching, strengthening, orthotics, NSAIDS, ice, iontophoresis, night splints, taping, heel pads and activity modification. 

It is important to have an experienced health care professional diagnose your foot pain and prescribe the right exercise program for your body.  Being taught the proper way to perform exercise is critical in improving strength, flexibility and decreasing pain.

Other areas that may need to be addressed by skilled physical therapy are hip strength and range of motion, ankle and foot joint mobility, taping, customized orthotics recommendation, and modalities such as ionotophoresis.

Please remember to always contact your health care professional to guide you through your recovery and ensure proper diagnosis and individualized treatment.

Here are some examples of common exercises that may assist with your recovery.

Calf stretches

Assume gentle lunge position with hands leaning against wall,

The involved leg is directly behind the other. Bend knee of

front leg and keep heel of back leg down. Feel a stretch in the

calf of the back leg.

Complete this stretch a second way also, by slightly bending the

back knee.  This stretches the lower muscle in your calf.

 

30 seconds.

3 times in row.

3 times a day.

Plantar fascia stretch

Place toes and forefoot up against wall or door jam, heel stays

on the floor. Feel stretch at arch of foot and/or calf.

Or place tennis ball on the floor and roll arch of foot along ball.

30 seconds.

3 times in a row.

3 times per day.

Toe scrunches

To strengthen intrinsic muscles of the foot, place bare foot on

towel and scrunch towel with toes. Can also use marbles to pick

up with your toes.

2 minutes.

1-2 times a day.

Ankle theraband

strengthening

Use light resistance bands and place around your foot. Set bands

so you can pull band in each of 4 directions (toward you, away

from you, outward & inward).

2 sets of 10.

1 time a day.

Ice massage

Place water in dixie cup and freeze or use ice cube. Rub ice

around heel at area of pain.

Or place frozen water bottle on the floor and roll arch of foot

along water bottle.

2-5 minutes or

until you feel numb

in area from ice.