5 Physical Therapy Exercises For Plantar Fasciitis | Step-by-Step Guide

Suppose you wake up in the morning to start your day with a burst of energy, but the first step you put on the ground gives you a stabbing heel pain. This heel pain is probably from a foot condition known as plantar fasciitis. It happens when the band of connective tissues (fascia) that runs at the sole of your foot and connects your heel to your toes becomes tight and induces heel pain. There are numerous treatments to manage this disorder, but the physical therapy exercises for plantar fasciitis give the most promising results to the patients.

This article will discuss the 5 most effective physical therapy exercises for plantar fasciitis that can relieve your heel pain.

What Are The 5 Most Effective Physical Therapy Exercises For Plantar Fasciitis?

To find relief from heel pain associated with plantar fasciitis, you must perform stretching and resistance exercises that strengthen your foot muscles. In addition, by lowering the tension on your plantar fascia, you are minimizing your risk of having other complications that induce heel pain. 

These physical therapy exercises for plantar fasciitis help to reduce heel pain if done regularly. It includes:

Plantar Fascia Soft Tissue Release

This technique is among the best physical therapy exercises for plantar fasciitis. Steps of plantar fascia soft tissue release include:

  • Sit on a chair or stand on one foot. Place a small ball or frozen water bottle under the affected foot. A frozen water bottle is highly recommended because it contains ice that reduces inflammation.
  • Start rolling the frozen water bottle or ball forward and backward. Be gentle while performing this motion.
  • Initiate the rolling motion from the base of your foot and stop it just before the heel ends. 
  • Repeat the back-and-forth motion slowly for 10 times per foot. Complete two sets of this exercise on each foot.
  • Perform plantar fascia soft tissue release exercise once daily.

Remember, doing this exercise won’t induce heel pain. However, you must apply pressure to stretch your plantar fascia without eliciting pain. 

Heel Raise

Heel raise is among the best PT exercises for plantar fasciitis. It helps you to strengthen the muscles of your sole to reduce the symptoms of plantar fasciitis. Its steps consist of:

  • Climb a stair and place your foot at the edge of it. To support your lower body, grip the bar of your staircase.
  • Now, slowly stand on your toes and go as high as possible.
  • Then, gently lower your foot to take its original position. 
  • Redo this movement for 10 minutes. Perform it 10 times on each foot.
  • Repeat this exercise once every day.

Avoid moving quickly during exercises to limit your chances of falling. The goal is slow and controlled movements to build up the muscles surrounding the plantar fascia. 

Wall Facing Calf Stretch

The calf muscle lies at the lower limb. It helps to flex your foot and ankle. A tight calf muscle may provoke the heel pain associated with plantar fasciitis. Therefore, stretching your calf muscles comes under the effective plantar fasciitis physical therapy exercises. Its steps are:

  • Move your hand away from the body at 90 degrees and place it on the wall for support.
  • Put your sound foot ahead and your affected foot at the back to create a space between both feet.
  • Your front leg must be placed with a bent knee, whereas the back leg tends to have a bent knee.
  • Gently move your upper body forward without your foot out of the ground.
  • Doing this exercise will stimulate the calf muscles to stretch its fibers. 
  • Repeat this movement and hold it for 45 to 50 seconds. Perform two sets of this exercise.
  • Repeat it 4 to 6 times a day.

Floor Sitting Ankle Inversion With Resistance

Floor sitting ankle inversion is a resistance exercise that strengthens your ankle muscles to recover from weakness within your foot associated with plantar fasciitis. The steps of this exercise include:

  • Sit on the floor and maintain a long sitting posture with straight legs. You must avoid any movement on the hip joint while performing this exercise.
  • Put your left foot over your right foot. Now, wrap a resistance band around your upper foot and loop it under the sole of your lower foot. Grip the ends of the resistance band with your hands.  
  • Gently move your upper foot (the one secured with a resistance band) away from your lower foot. This requires you to move your ankle inward slowly and then return it to its original position.
  • Repeat this movement 10 times. You should do 2 reps of this exercise on each foot.
  • Perform this exercise once every day.  

Seated Plantar Fascia Stretch

Seated plantar fascia stretch is among the easiest exercises for plantar fasciitis. Use the following steps to do this exercise;

  • Sit on a chair and move your affected leg over your sound leg.
  • Now, with one hand, stabilize your hand. Use the other hand to grip your toes and move them backward to feel stretched within your sole.
  • Stay in this movement for 20 seconds and redo three sets of exercises on feet brushes. 
  • Repeat this exercise once every day. 

The aforementioned physical therapy exercises for plantar fasciitis, if done correctly, can bring a huge relief to your heel pain. Also, these exercises strengthen your foot muscles to withstand long standing and sitting without provoking heel pain.

Where to find Effective Plantar Fasciitis Physical Therapy for NYC?

At MOCEAN Therapy, we select the best physical therapy exercises for plantar fasciitis to reduce our patient’s heel pain. Our physical therapists are experienced in manual therapy and know how to operate electrical modalities. They will assess your condition thoroughly before recommending plantar fasciitis treatment exercises at home.

To manage your heel pain associated with plantar fasciitis, our therapists perform cryotherapy, red light therapy, and cupping therapy to provide you with quick relief. 

Therefore, to get rid of this foot disorder, contact us today online to get effective plantar fasciitis therapy in NYC, USA. 

The Bottom Line

Plantar fasciitis is a hurtful condition that reduces your physical activity and prevents you from standing for a long duration. That’s why you should opt for physical therapy exercises for plantar fasciitis to treat this condition successfully and resume your daily activities without worrying about stabbing heel pain.

Then we create a health plan tailored to your needs.

Based on the results, we develop a personalized treatment plan for each individual to promote optimal health. With 1-on-1 consultations, cutting-edge technology, and a team of experts who care about getting you better, MOCEAN offers you a comprehensive road map on how to become the healthiest version of yourself.