3 Top Tips for Plantar Fasciitis

Do you experience pain in your heel? Is pain in your heel is worse in the morning or after long periods of rest. You may be experiencing plantar fascilitis. Plantar fascialitis is a common cause of foot pain. It is characterized by breakdown and inflammation of the plantar fascia, which is a strong band of tissue on the bottom of your foot that connects your heels to your toes. The plantar fascia comes under tension when you stand or walk.

Fret not, we are here to provide three tips to manage plantar fascilitis.

1. Stretching

Stretching is an inexpensive and easy means to manage your plantar fascilitis.

This plantar specific stretch is performed by firstly sitting in crossed leg as shown in the picture, then grasping the toes of the affected foot and pulling tension towards the knee of the affected leg.  Hold this stretch for 30 seconds and repeat it at least three times in each session.

2. Strengthening

Strengthening of the calf muscle may help to reduce heel pain after prolonged periods of rest – for instance when you first get out of bed in the morning.

Here are two exercises to help with strengthening the muscles and tendons in the area.

Do take note to stop the exercises and rest when you experience pain in your heel

Exercise 1: Heel raises over a step

Stand with both legs on a small step and have a chair in front to hold on to. Slowly drop back down by lowering the heel as far down as possible and repeat eight to ten times.

Exercise 2: Towel scrunch

Slowly bunch up a towel by curling your second to fifth toes, replace the towel and repeat eight to ten times.

3. Hands on physiotherapy

Soft tissue release to your calf and plantar fascia region can help to increase muscle length and decrease pain in your plantar fascia. Protip: you can use a massage or tennis ball to roll your calf and plantar fascia for self-relief!

While plantar fascilitis is not serious or life threatening, it can result in decreased physical activity and subsequently, lower quality of life.  We hope this blogpost has provided you with some tools to manage this condition. That being said, it is still highly recommended to consult a physiotherapist for a comprehensive assessment, treatment, load management, possible use of orthotics, and a tailored exercise program.