6 Exercises for Plantar Fasciitis that Relieve Heel Pain

One of the most common conditions that causes heel pain is plantar fasciitis. It can affect people of all ages, but there is a higher risk for active people in sports like running, and those who spend a lot of time on their feet.

Physiotherapy treatment programs can effectively reduce pain and improve the walking ability of people suffering from plantar fasciitis.

Here are some of the most recommended home exercises you could do to relieve heel pain

1. Plantar Fascia Massage

Apply pressure just enough to feel a gentle stretch instead of pain.

1. Stand with one foot resting on a golf ball or small ball. You can also use a frozen water bottle instead to add an analgesic effect.

2. Gently roll and slide the water bottle forward and backward under your foot. You should feel mild tension and stretch while rolling the water bottle.

3. Do this for ten reps for three sets for each foot.

2. Heel Raise

Maintain your balance while doing this exercise. Use stable support or a railing for added stability if needed.

1. Stand in a stair-step with your heels hanging by the edge. Use the handrails for balance.

2. Slowly lower your heels below the step level. You can feel a stretch on your calves as you lower your heels.

3. Raise your heels as high as possible.

4. Slowly return to the starting position. You should feel the tension in your calves as you perform this exercise.

5. Do this for ten reps for three sets.

3. Floor sitting ankle inversion using a resistance band

1. Sit on the floor with your back leaning against the wall. Avoid hip and leg movements when doing this exercise.

2. Place your left leg over your right leg. Loop a resistance band around your left foot and cross it under your right foot. Keep the tension of the band by holding it with your hands.

3. Gradually move your left foot away from your right foot by rotating your left ankle inward while maintaining the tension of the band. Slowly return to the starting position.

4. Do this for ten reps for three sets for each foot.

4. Toe towel curls

1. Sit on a chair. Place your left foot on a towel.

2. Spread your toes and slowly curl your toes to draw the towel towards you. Remember to keep your foot on the ground throughout the motion.

3. Do this ten times for three sets for each foot.

5. Plantar stretch

1. Sit on a chair and cross your left leg over the right knee, so your ankle is on top of your other knee.

2. Use your left hand to stabilise your ankle and keep it from moving while pulling your toes up using your right hand until you feel a gentle stretch on the bottom of your foot.

3. Hold this position for 20 to 30 seconds and repeat three times for each foot.

6. Lunges (calf stretch)

1. Place your hands against the wall and stand upright with your right foot forward and your left foot extended behind your body.
2. Keep both flat on the floor, bend your right foot, and place your body weight forward. You should feel a gentle stretch on your left calf while doing this motion.
3. Hold this position for 20-30 seconds and repeat for three sets for each leg.

Takeaway

If you have had unresolved heel pain for a long time, book a consultation with a physiotherapist. Physiotherapists are movement and pain specialists who can help you manage your pain and improve mobility through guided exercise strategies and hands-on treatment. So visit a physio today and start your road to recovery.