Physiotherapy and Plantar Fasciitis Exercises

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.