4 Treatments for Plantar Fasciitis
Plantar fasciitis is the name of a debilitating condition that is often experienced by athletes, runners, and people who are on their feet all day for their jobs. It is caused by excessive pressure and stress on the arch that can cause stretching and tearing and also contribute to severe heel pain.
While properly fitted shoes and orthotics are essential for proper arch support, you can also increase the resilience of your arches with the following stretching and strengthening exercises. These exercises increase flexibility and strengthen the plantar fascia to help prevent injuries.
4 easy physical therapy exercises for treating plantar fasciitis include the following:
Calf strengthening exercises—While standing next to a wall for support if needed, raise your heels up to stretch out the calf muscles. Lower your heels, pause, and raise again. Repeat this exercise ten to fifteen times.
Toe strengthening exercises—A small rubber band wrapped around your toes will provide some resistance as you spread your toes wide and then release. Repeat this exercise ten times with each foot.
Arch stretching routine—While sitting, place one foot over the opposite thigh and pull your toes back to stretch out the arch tissue. Hold for ten seconds and repeat ten times then alternate leg positions and repeat with the other foot.
Calf stretching routine—While standing in front of a wall with one leg forward and one leg back, brace yourself on the wall with one arm and bend the knee of the front leg and stretch out the calf muscle and hold for 10 seconds. Do this five times then switch leg positions and repeat with the other calf.
If you are experiencing heel and arch pain, it is essential to seek the expert care of your foot doctor for the proper diagnosis and treatment. Call Achilles Foot and Ankle Surgery, PC located in Martins Ferry, Ohio and St. Clairsville, Ohio, as well as Wheeling West Virginia. With access to advanced technologies, Dr. Bruce G. Blank and his staff can help you manage all of your foot and ankle conditions including heel pain, ankle sprains, toe deformities, fungal toenails, and plantar warts. Call 740-633-4188 or make an appointment online today.