Plantar fasciitis occurs when the plantar fascia ligament on the bottom of the foot develops tears, resulting in pain and inflammation. Persons with plantar fasciitis describe the pain as stabbing, burning and aching in the heel of the foot. There are numerous causes of plantar fasciitis but one of the most common is wearing improper shoes. Initial treatment of plantar fasciitis is rest, ice and use of nonsteriodal anti-inflammatory medication. If the condition fails to respond to rest and ice, physical therapy exercises are used for rehabilitation.
Toe Curls
To perform toe curls, place a towel flat on the floor. Place your bare foot on top of the towel with your toes spread. Curl your toes back and scrunch the towel underneath your foot. Release the towel and return the toes to starting position. Perform this scrunching and extending of the toes for 12 to 15 repetitions.
Heel Raises
Stand on a step with the toes on the step, heels extended off the step. Lower the heels below the level of the step, holding this position for a few seconds, then push up onto the toes and contract the calves. Perform the lifting and lowering of the heels for 12 to 15 repetitions. As the exercise becomes easier, add hand weights.
Heel Walk
To perform heel walks, stand with the feet hip distance apart and both feet flat on the floor. Lift the toes off the floor by contracting the shin muscle. Take a step forward while keeping the toes lifted. Continue to walk forward, alternating the feet for eight to 10 steps total then rest. Perform heel walks for two additional sets.
References
- "Arnheim's Principles of Athletic Training 12th edition"; William E. Prentice; 2005
- Plantar Fasciitis: Plantar Fasciitis, Heel Spurs, Heel Pain
