Plantar Fasciitis

Plantar Fasciitis Treatment Exercises

Are you experiencing heel pain and you’re looking for an experienced physiotherapist to help with your treatment? Our trusted team has put together this blog which outlines a range of plantar fasciitis treatment exercises.  

In this article we also discuss what plantar fasciitis is, the symptoms and causes of the condition, how it’s diagnosed and what can happen if it’s left untreated.  

If you’re looking for a personalised treatment plan for your plantar fasciitis, please get in touch to start your recovery the sooner the better  

What Is Plantar Fasciitis 

The term Plantar Fasciitis describes heel pain related to the irritation of the connective tissue called the plantar fascia, which is located underneath the foot. 

Plantar Fasciitis Symptoms

Symptoms vary from person to person but can include: 

  • Pain when walking after a period of rest,  
  • Pain when walking on hard or inclined surfaces,  
  • Tenderness underneath the heel,  
  • Decreased ankle mobility, 
  • Limping, and 
  • Preferring to walk on toes.  

Plantar Fasciitis Causes 

Causes can include: 

  • A sudden increase in physical activity,  
  • Foot/ankle deformities,  
  • Improper fitting shoes, 
  • Muscle tightness/weakness in the lower leg and foot. 

Generally speaking, people with an elevated BMI, diabetes, leg length discrepancies, athletes including runners, tend to be more at risk of developing plantar fasciitis. 

Plantar Fasciitis Diagnosis 

Usually, a patient history and physical exam is all that is required to diagnose the condition.  

Think you may be experiencing plantar fasciitis?  

Plantar Fasciitis Treatment

Treatment will be personalised but usually involves a combination of soft tissue massage, strength training, stretching, mobilisation and manipulation, advice and education and foot orthoses or taping.  

Below, we list four (4) common exercises our therapists typically prescribe during treatment.  

However, your physiotherapist may prescribe different exercises depending on your symptoms and the likely cause of your plantar fasciitis. 

Plantar Fasciitis Treatment Exercises 

Toe curls: 

  • Place a small towel under your foot.  
  • Curl your toes to scrunch the towel.  
  • Hold for 5 seconds.

Calf raises:  

  • Stand up straight and rise onto your toes.  
  • Slowly lower down to the starting position.

Heel drops: 

  • Stand up straight on the edge of a step, ensuring your feet are level with the surface. 
  • Slowly lower your heel down, before rising up to return to the starting position.

Plantar fascia stretch 

  • Sit down with your legs straight and a towel wrapped around the top of your foot. 
  • Gently pull your foot back with the towel  
  • Hold for 20 seconds. 

Untreated Plantar Fasciitis

If plantar fasciitis is left untreated, a bony growth known as a heel spur may protrude into the plantar fascia.  

This result can be painful and disabling. 

Physio for Plantar Fasciitis 

Would you like to see a qualified physiotherapist in Townsville about your heel pain?  

Our team is ready to assist with your plantar fasciitis or any other condition that might be causing you pain