5 examples of plantar fasciitis exercises
Several treatments for plantar fasciitis include icing the ligament, medication, rest, activity modification, orthotics, shock wave therapy, and in more severe cases such as chronic plantar fasciitis, steroid injections, and gastrocnemius recession. However, stretching and physical therapy remain the best treatments for plantar fasciitis (Johns Hopkins Medicine, 2022).
Plantar fascia exercises that focus on being progressive, as well as intrinsic foot muscle stretching, are supportive in the reduction of heel pain (Goff & Crawford, 2011). The following exercises for plantar fasciitis have been identified to support the overall treatment of foot pain caused by this condition and the strength of the impacted muscles:
Plantar fascia massage
This exercise can be used by clients to stretch their plantar fascia ligament. They should not experience any pain during this exercise, simply a gentle stretch. To complete this exercise, clients can use a frozen water bottle to roll their affected foot over. Ice also acts as an anti-inflammatory and can provide relief to pain. During this exercise, clients place a water bottle or small ball under their foot, and gently roll their foot back and forth, applying moderate pressure. This exercise can be done for 5 to 10 minutes or as long as it is comfortable. This exercise can also be completed using a tennis ball or golf ball.
Heel raises
Another effective exercise for plantar fasciitis is heel raises. As a slow and controlled movement, heel raises can support the stretching can support a gentle stretch in your calf muscle and strengthen these muscles. To maintain control and support, clients may hold onto a handrail or wall to do this exercise. Standing with feet hip-width apart, clients slowly raise their heels off the ground pushing on the balls of their feet. Once this movement is completed, lower the heels to the ground slowly to the starting position. Clients can repeat this movement as a set or as many times as they feel comfortable.
Towel scrunches
This exercise can be performed seated or standing. Individuals place a towel under the sore foot and scrunch the towel with their toes. From here, clients need to scrunch and draw the towel towards them. This exercise can be repeated 10 to 15 times or as long as it feels comfortable. Toe curls support foot muscles and the strength of the arches and toes. It can be helpful to demonstrate these exercises for plantar fasciitis to your clients. During this movement, make sure that your foot stays on the ground the entire time and that only your toes do the work.
Plantar fascia stretch
This exercise is performed by the client in a seated position with their impacted foot over their other knee. Clients will gently pull their toes backward to stretch their plantar fascia muscles. This stretch should be performed in a slow and controlled manner to support optimal strength and stretch. Clients can hold this position for 20 seconds and repeat it three times.
Calf stretch
Exercises that support and strengthen the calf muscle can support the ease of foot pain as it may become tight when being used in compensation for the injured foot. To begin this exercise, clients should stand at an arm's length away from a wall and place their palms flat on the wall. Keeping both feet flat on the ground, extend the impacted foot/leg away from backward, and bend the front leg until they feel a stretch in their calf muscle - keeping the back leg straight.
