
31 Aug Physiotherapy and Plantar Fasciitis Exercises
The plantar fascia is a thick fibrous of connective tissue that attaches from the heel bone (calcaneus) and extends along the bottom of the foot to the toes.
Plantarfasciitis is a disorder of the thick fibrous of the connective tissue, which supports the arch of the foot. It is a common source of heel pain.
Physiotherapy Exercises include:
CALF STRETCH
Step 1: Stand in front of a wall, and place your hands on the wall at eye level
Step 2: Place the leg you wish to stretch a step behind the other leg
Step 3: Ensure both your heels are planted on the floor, and your back leg is straight
Step 4: Bend the front knee until you can feel a stretch in the back leg
Step 5: Hold for 30 seconds to 1 minute, Repeat 3 times
ROLLING STRETCH
Step 1: Place a golf ball, tennis ball or round object on the floor
Step 2: Sit upright on a chair with your knees bent and feet flat on the floor (next to the round object you have chosen)
Step 3: Place your foot on top of the round object
Step 4: Roll the round object under the arch of your foot
Step 5: Roll for 3-5 minutes
PLANTAR FASCIA STRETCH
Step 1: Sit upright on a chair with your knees straight so that your heel is on the floor
Step 2: Reach down with your hand to pull your big toe back and up, and your ankle away from the floor
Step 3: Hold for 30 seconds to 1 minute
Step 4: Repeat 3 times
FLEX THE FOOT
Step 1: Place a mat on the floor
Step 2: Sit on the mat with your legs straight in front of you
Step 3: Wrap a piece of TheraBand around your foot, and hold onto both ends of the TheraBand with your hands
Step 4: Slowly point your toes away from your body (by pressing onto the TheraBand) and slowly return back to the starting position
Step 5: Repeat 5-10 times
TOWEL CURLS
Step 1: Place a small hand towel on the floor
Step 2: Sit upright on a chair with your knees bent and feet flat on the floor (and with the hand towel positioned in front of your feet)
Step 3: Grasp the middle part of the towel with your toes
Step 4: Roll the towel towards you
Step 5: Relax and repeat 5-10 times
PICK UP THE MARBLES
Step 1: Place 25 marbles and a container on the floor
Step 2: Sit upright on a chair with your knees bent and feet flat on the floor (with the marbles and container positioned next to your feet)
Step 3: Pick a marble up by curling your toes
Step 4: Place the marble into the container
Step 5: Repeat until there are no marbles left on the floor
Contact us today
These exercises should slowly alleviate your symptoms. However, if you are looking for more permanent relief, contact us at Edgewater Physiotherapy. Our Prahran clinic is available to attend to your condition – please book a consult with our professional physiotherapist today.