2 Powerful Physiotherapy Exercises to Relieve Heel Pain from Plantar Fasciitis

Experiencing heel pain, especially in the morning? It might be plantar fasciitis. Don’t worry! With the right care, it can get better. Let’s learn more about it and see how physiotherapy can help.

What is Plantar Fasciitis?

Everyone has a plantar fascia. Think of it like a bowstring on the bottom of your foot. This strong band of tissue helps support your arch and absorbs shock when you walk. But when this bowstring gets overworked or strained, it can become swollen and painful. That’s what we call plantar fasciitis.

What Causes Plantar Fasciitis?

So, why does this tissue swell up? Imagine you’re carrying a heavy backpack all day. Eventually, your shoulders will start to hurt. The same thing happens to your plantar fascia when it’s under more stress than it can handle. 

Heel Pain
Here are some common reasons:

Wearing Flip Flops or Unsupportive Footwear: These don’t provide the support your feet need, causing extra stress on your plantar fascia.

Increasing Your Walking or Running: If you suddenly start walking or running more, or increase your speed, your feet might not be ready for the extra load.

Changing Footwear: Athletes often switch from indoor to outdoor sports, changing their shoes. Cleats, for example, aren’t the most supportive.

Weak Foot and Calf Muscles: If the muscles in your feet and calves are weak, they can’t support your arch properly, leading to strain on the plantar fascia.

How to Prevent Plantar Fasciitis

Prevention is always better than cure. Here’s how you can reduce your risk:

Be Aware of Risk Factors: Pay attention when transitioning from spring to summer, or when switching from indoor to outdoor sports. Your feet need time to adjust.

Support Your Arch: Use arch supports. Over-the-counter options like Dr. Scholl’s are inexpensive but don’t last long. Custom-made orthotics are more durable, lasting 3-5 years.

Strengthen Your Muscles: Strengthen your foot and calf muscles to support your arch better. Strong muscles act like shock absorbers, reducing stress on your plantar fascia.

Exercises to Help With Heel Pain

Here are some simple exercises you can do at home:

Heel Raises: Stand on both feet and lift your heels off the ground. Think of it as doing a mini ballet move! If this gets easy, try lifting one heel at a time.

Towel Scrunch: Place a towel under your foot and use your toes to scrunch it up. It’s like picking up marbles with your toes – great for strengthening those little muscles in your feet.

How to Fix Plantar Fasciitis

Already feeling the pain? Don’t worry. Here’s what you can do:

Manage Pain and Swelling: Use ice packs to reduce swelling. Nonsteroidal anti-inflammatory drugs (NSAIDs) can also help with pain.

Support Your Arch: Taping your foot, wearing supportive shoes, or using orthotics can make a big difference. Think of them as a cast for your foot – providing the support it needs to heal.

Conclusion

Plantar fasciitis can be painful, but with the right steps, you can feel better. Remember, your feet carry you everywhere, so taking care of them is important. If you need custom foot orthotics, we can make them right here in the clinic. They’re like a custom suit for your feet!

Physiotherapy can help you manage and prevent plantar fasciitis, so you can get back to your favorite activities without pain. And remember, healing takes time, but with patience and the right care, you’ll be back on your feet in no time.

Take care of your feet, and they’ll take care of you!

For the latest updates and a wealth of expert advice on exercises tailored specifically for individuals with heel pain, follow our Facebook page. We regularly share informative videos demonstrating techniques to enhance your safety, easy-to-follow exercise demonstrations you can do at home, and practical daily strategies to maintain a secure and active lifestyle. Don’t miss out on this valuable resource to safeguard your well-being and confidently navigate daily activities.

Your safety and well-being are our top priorities, and we’re here to help you every step of the way. We understand your concerns, and that’s why we’re also hosting a Fall Prevention Clinic on July 30, 2024. This clinic is designed to equip you with essential skills to minimize fall risks, especially if you’re dealing with pain. Learn safe falling techniques that can protect you from injury, and practice exercises that enhance your balance and coordination, making you more steady on your feet. Get in touch to RSVP today!