The best stretches and exercises you can do at home to eliminate plantar fascia pain. Home treatments for plantar fasciitis from a doctor of physical therapy! Safe and effective exercises designed to eliminate the heel pain on the bottom of your foot.
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WHAT IS THE PLANTAR FASCIA?
The plantar fascia is a thick ligament that supports the bottom of your foot. It starts at your heel and fans out to each of your five toes. The primary function of the plantar fascia is to support your arch, absorb shock while weight-bearing, and even return energy while we are walking or running.
WHAT IS PLANTAR FASCIITIS?
Because of its location, structure, and function, our plantar fascia is under constant tension. If this tension is excessive, the resultant stress through the ligament can cause pain and inflammation in the plantar fascia. Left unchecked this pain can even lead to micro tearing and scar tissue. This makes this condition incredibly painful and very difficult to treat.
PLANTAR FASCIA PAIN
Most often pain from plantar fasciitis is felt on the bottom of the foot right up against the heel bone. Occasionally patients will complain about it in the arch of the foot or other places along the ligament. It’s very painful to the touch and very painful to walk/stand on… especially the first steps you take in the morning.
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BEST TREATMENT FOR PLANTAR FASCIITIS AT HOME
The following are the recommendations I give to all my plantar fasciitis patients in my physical therapy clinic:
REST: If you are a runner, you need to decrease your miles. If you enjoy going to fitness classes, you might miss them for a couple of weeks or decrease your intensity. If your job requires that you spend a lot of time on your feet you can get a cushion pad to stand on. You have to give the ligament a break from the stress that caused this pain in the first place.
ORTHOTICS: Orthotics with a good arch support can also help this problem. They can provide support to the plantar fascia and disburse weight-bearing forces more evenly along the ligament to minimize stress/pull along the plantar fascia. You might have to experiment with a couple different pairs until you find the one that’s right for your foot shape, but here’s the one that I typically recommend as a starting place: amzn.to/2N4zvYQ
ICE: Icing your foot can be a great way to decrease inflammation in the ligament. I typically recommend you apply ice for 20 minutes at a time and then do that multiple times throughout your day.
DEMONSTRATED IN THIS VIDEO:
DEEP MASSAGE: The ligament is very difficult to heal because there’s not a good blood supply to it and it’s susceptible to scar tissue accumulation. Deep massage to the bottom of your foot can be an effective means of fixing both these issue. It’s painful, but stick with it. As it improves so will your tolerance to massage.
I recommend a rolling pin, lacrosse ball, or frozen water bottle
STRETCHING: Performing the right stretches the right way is probably one of the most effective means of treating plantar fasciitis. You have to decrease the tension in the ligament in order to heal it effectively. The exercises demonstrated in this video are the best at achieving that objective.
GIVE IT TIME
The hardest thing about treating plantar fasciitis is being patient while it’s healing. This can be a TOUGH one to treat because it takes a lot longer to heal. This is because your foot is under constant stress and when it’s irritated it stays that way for a while.
Be consistent with these techniques and you should see a significant improvement after 10-12 weeks.
20 июн 2024
