Your Guide to Plantar Fasciitis

What is Plantar Fasciitis?

Plantar fasciitis is a painful condition that affects the sole of the foot, commonly in the heel, especially with weight bearing or pressure.

The plantar fascia is a thickened tissue on the sole of the foot running from the heel to the forefoot. It helps to pad the foot, transmit forces of the calf muscles, provides shape to the arch and helps with shock absorption.


What can you do about it?

Conservative measures are very effective for treating plantar fasciitis especially when addressed early. If you're having symptoms consider resting from running, walking, and hiking. It is a great time to mix biking, swimming or other non-weight bearing workouts into the mix! Take care of your feet by wearing supportive shoes and/or orthotics. Rolling your foot on a golf ball or small roller can help massage the tissues. Rolling on a frozen water bottle can help to massage the tissues while addressing any inflammation.


Plantar Fasciitis Exercises: Strengthen

Physical therapy exercises for plantar fasciitis, bird dog and toe yoga, hip and core strengthening, intrinsic foot strengthening

Plantar Fasciitis Exercises: Stretch

Physical therapy exercises, stretching for plantar fasciitis, calf stretch

Note: While these exercises can be very effective, they are not for everyone. If they are increasing pain or just don't feel right in your body, contact me or your provider for further guidance.

Questions, comments, concerns? Feeling like you need more guidance?

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