Plantar Fasciitis

Linda Neri, PT, ATC

What is Plantar Fasciitis?

The plantar fascia is a thick fibrous band of tissue that runs from your heel and ends at the ball of your foot. It functions to support your arch. The plantar fascia lengthens with weight bearing activities.

What are the signs & symptoms?

Pain is usually present at the inside of your heel and/or mid arch. Typically, pain occurs when your foot is placed on the ground after resting (sleeping/sitting) for a prolonged period of time. Plantar Fasciitis can also be associated with a heel spur.
What is the treatment for plantar fasciitis?

Relief can be achieved by:
  1. Taking over the counter ibuprofen medication according to the directions on the bottle.
  2. Over the counter orthotics or shoe inserts with good arch support.
  3. Wearing a night splint to prevent your plantar fascia from shortening as you sleep.
  4. Avoiding walking barefoot.
  5. Stretching program for calf muscles/ plantar fascia.
What are the proper exercises?
  1. Calf stretch: When standing, place both feet together, then step back with the involved leg so it is behind the opposite leg. Place your hands against a wall. Keep the involved knee straight. Lean your body into the wall. Hold stretch for 30 seconds. Repeat 3 times.
  2. Soleus stretch: When standing, place both feet together, then step back with the involved leg so it is behind the opposite leg. Place your hands against a wall. Bend the involved knee. Lean your body into the wall. Hold stretch for 30 seconds. Repeat 3 times.
  3. Plantar fascia stretch: Place your involved foot up against the wall so that the ball of the foot is on the wall and your heel is on the floor. Press arch down into the corner of the wall. Hold stretch for 30 seconds. Repeat 3 times.
  4. Golf ball massage: Place a frozen golf ball on the floor. While barefoot, put your involved foot on the golf ball. Push your foot into the ball by rolling your foot forward and backward the entire length of your arch. Do exercise for 3 minutes.
  5. Marble pick-ups: Place all shapes of marbles on the floor. Pick the marbles up off floor by curling and pinching between your toes. Repeat 30 times.
How often should the exercises be performed?

Exercises should be performed 3 times a day:
  1. Morning
  2. Midday
  3. Before bed