Plantar fasciitis is a particularly frustrating injury. Traditional treatments like anti-inflammatories and ice are often ineffective, and if left untreated, the chronic pain can last for over a year and potentially lead to additional issues such as knee or hip pain, according to physical therapist Jacob VanDenMeerendonk, DPT. However, catching a flare-up early and starting plantar fasciitis exercises can lead to relief in just a few days.
The key is to address the underlying cause of plantar fasciitis and work on building strength and mobility to prevent compensation from other body parts. If you’re ready to rid yourself of the pain, learn more about plantar fasciitis, its symptoms, and some exercises you can do at home to promote healing.
Plantar fasciitis occurs when the tissue on the bottom of the foot becomes irritated due to excessive stress. It’s not an inflammatory condition, but rather a hypersensitivity issue. People most commonly affected are athletes who increase their workout intensity too quickly, and less active individuals whose feet struggle with normal body weight stress, especially when wearing improper footwear.
About 10% of people will experience plantar fasciitis, with the most commonly affected group being women in their 40s to 60s. Symptoms of plantar fasciitis include pain on the inside of the heel, particularly during the first few steps in the morning. A diagnosis can be confirmed by flexing the foot and stretching the big toe back toward the shin. A positive result is indicated by pain in the middle of the foot or the heel area.
Once diagnosed, a physical therapist might prescribe two types of exercises: those that provide immediate relief and those that promote long-term healing. Massaging the foot arch can offer immediate relief, while stretching the plantar fascia and the calf muscle can help with pain relief and prevention. Calf raises on a towel, barefoot balance exercises, toe yoga, and doming are examples of exercises that can strengthen the affected area.
It’s important to address any gait issues through assessment by a physical therapist or running coach, especially for runners. Additionally, ensuring proper cushion and support in shoes is crucial for foot health. Some runners may find benefit in strategically using zero-drop barefoot shoes for training to strengthen feet. Conditioning exercises also play a critical role in long-term management.
