Exercises For Plantar Fasciitis.

8 Jan

Written By Cliff Russell, Registered Osteopath, East Grinstead

Plantar fasciitis (PF) is a condition that can cause debilitating pain to the tissues (fascia) on the underside of the foot, normally towards the heel. The plantar fascia is a thick band of tissue that supports the foot arch and helps in shock absorption during walking and running.

Scientific research has shown that strengthening and stretching the foot and calf muscles together with improving ankle and big toe mobility can help alleviate PF. If you want to know a bit more about PF, check out my blog article here, and in the meantime here are some exercises you can try at home.

Exercise 1 - Stretching and Strengthening

A gentle stretch of the PF.
Toe curls & toe yoga - help to stretch the PF and improve toe mobility.
Heel raises - to strengthen the calf muscles and stretch the achilles tendon.

Exercise 1 - Stretching and strengthening

Exercise 2 - Golf Ball Foot Massage

I’ve found that golf balls are the perfect size for gently massaging the muscles and tissues on the underside of the foot. Some people will perform this standing up, but I find it easier to control the massage sitting down. This is a short 1 minute video showing you what to do.

Exercise 2 - Golf Ball Foot Massage

Exercise 3 - Squatting

Research has shown that improving ankle flexibility (particularly dorsiflexion) can help with PF. Deep squatting is an excellent way of stretching both your ankle joints and also your achilles tendons and calf muscles. Most people find deep squats a bit difficult, so there are a couple of ways to make it easier.

Click on this link to go to my page on how to safely deep squat.

Orthotic Insoles

In addition to the exercises above, I’ve also found that many people who suffer from PF benefit from using orthotic insoles in their shoes. These insoles stop the feet from excessively rolling inwards (pronating), which is something that can be a contributing factor to PF.

Please note, not everyone needs these insoles, and you should really be assessed by a healthcare professional before trying them. Whilst expensive custom-fit orthotics are great, I have consistently found that inexpensive off-the-shelf orthotics work just as well.

Currently, I am recommending the insoles below which can be purchased on Amazon for under ten pounds. Click on the image to see them on Amazon.

As ever, if you are not sure about any of the exercises, or try them and experience anything more than mild discomfort (like a stretch) then stop and get some professional guidance.

Cliff Russell, Registered Osteopath

Osteo Studio serving the areas of East Grinstead, Forest Row, Lingfield and the wider West Sussex area.