Walking Pain Free - Treating Plantar Fasciitis

Walking Pain-Free: Treating Plantar Fasciitis

In our last blog post on Plantar Fasciitis, we covered the symptoms of Plantar Fasciitis and how to identify this painful heal condition.  We also talked about the causes. Now let’s talk about treating Plantar Fasciitis and get rid of that pain! You can read that post here: Walking Pain Free - Understanding Plantar Fasciitis | Superior Physical Therapy (thesuperiortherapy.com).

Treating Plantar Fasciitis

Though plantar fasciitis can be stubborn, often healing on its own timeline, which varies widely, there are effective treatments to alleviate pain in the meantime. Doctors may recommend over-the-counter pain relievers, icing, rest, and avoiding aggravating activities. They might also suggest supportive devices like night splints or orthotics to ease symptoms.

Physical therapy stands out as a highly effective approach to not only relieve pain but address the root causes of plantar fasciitis.

Physical Therapy: Stretching and Strengthening Your Way to Relief

Physical therapy exercises for plantar fasciitis fall into two categories: stretching and strengthening, aiming to improve foot mechanics. Here are the top exercises recommended:

Stretching Exercises:

• Calf Stretch: Helps loosen the muscles that can contribute to plantar fasciitis.
• Soleus Stretch: Targets the lower calf and enhances flexibility.
• Plantar Fascia Stretch: Directly stretches the afflicted ligament for relief.

Strengthening Exercises:

• Single-Leg Toe Curl: Uses a towel to improve toe and arch strength.
• Marble Pickups: A fun way to strengthen your toes using marbles and a cup.
• Side Lying Hip Abduction: Strengthens the hip muscles to support stable walking patterns.

Beyond the Clinic: Low-Impact Exercises and Rest

Incorporating low-impact exercises like swimming, cycling, yoga, and weight training can keep you active while avoiding further stress on your feet. These activities not only aid in recovery but also contribute to overall fitness.

Embracing Physical Therapy for Plantar Fasciitis

Physical therapy offers a proven pathway to reducing pain and addressing the underlying issues causing plantar fasciitis. Importantly, these exercises aren't only therapeutic; they're preventative, ensuring your feet remain as healthy as possible.

If you're battling with plantar fasciitis, remember that there's hope for a pain-free future. With the right treatment approach, including dedicated physical therapy, you can step comfortably and confidently once again.

Calf Stretch (aka Gastroc Stretch) 

The Calf Stretch is more formally known as the Gastrocnemius Stretch, or Gastroc Stretch for short. It is one of the best stretches you do for plantar fasciitis.

Instructions

1. Stand with your hands placed against a wall. The foot affected by plantar fasciitis should be placed back with the other foot forward in a slight lunge position.
2. Push towards the wall, keeping your back calf straight and your heel against the ground.
3. Hold this position for thirty seconds and then release. Complete the stretch three times.
4. Do this stretch two to three times per day.

The Soleus Stretch

The Soleus Stretch is like the Calf Stretch with one distinct change – a slight bend in the back knee. The slight bend in the knee allows the stretch to be felt closer to the Achilles tendon. When paired with the Calf Stretch, the calf becomes more flexible and overall mechanics are improved.

Instructions

1. Stand with your hands placed against a wall. The foot affected by plantar fasciitis should be placed back and the other foot is forward in a slightly bent position.
2. Push towards the wall, now with a slight bend in the back knee and your heel against the ground.
3. Hold this position for thirty seconds and then release. Complete the stretch three times.
4. Do this stretch two to three times per day.

Plantar Fascia Stretch

One of the most common physical therapy exercises for plantar fasciitis is simply called the Plantar Fascia Stretch.

Instructions

1. To do this stretch, position your foot on the edge of an elevated surface like a stair or a yoga block.
2. Let the ball of your foot bear all your weight and drop your heel to the floor. You should feel the stretch from the bottom of your foot up into the middle of your calf.
3. Hold the stretch for thirty seconds and repeat three times.
4. Do this stretch two to three times per day.

Top 3 Strengthening Exercises for Plantar Fasciitis

Single-Leg Toe Curl

For this exercise, you will need a towel.

Instructions

1. Spread the towel out on the floor and stand with your affected foot on it.
2. Begin curling your toes and slowly bunch the towel up.
3. Repeat these exercises three to five times, twice a day.

Marble Pickups 

This exercise requires marbles (or something small of comparable size) and a cup.

Instructions 

1. Spread the marbles out on the floor near the cup.
2. Use your toes to pick up the marbles and put them in the cup.

Side Lying Hip Abduction

The Side Lying Hip Abduction is a great way to strengthen your gluteus medius. This muscle group helps stabilize your pelvis, which keeps the knee from moving inward and the foot from overpronating. As a result, the gluteus medius can help absorb impact and reduce stress on your legs and feet.

Instructions

1. Lie on your side with your hips stacked upon each other. Your top leg should be straight and your bottom leg and arm bent for support underneath.
2. Lift your top leg to just beyond hip level (about eight inches) and hold for five seconds before lowering the leg.
3. Complete this exercise two sets with ten repetitions on each leg.

NOTE: When performing this exercise, be careful of allowing your hips to rotate forward or backward so that your body remains in alignment.