Planter Fasciitis
Rehabilitation of Planter Fasciitis:
➡️Rest
➡️Ice
➡️UST or Shock therapy.
➡️Soft Heal pads or Silicone Pads.
➡️ Massage.
➡️ K-Tapping.
➡️Exercise.
Exercise:
Gastrocnemius Muscle Stretch:
➡️Place your hands flat against a wall and position one foot in front of the other (with the affected foot back), keeping your toes pointing forward toward the wall.
➡️ Straighten your back leg and lean into the wall by bending your front knee while keeping both heels planted on the floor. Your weight should rest on your front leg, and you should feel a stretch in your heel and calf of your back leg.
➡️ Hold for 60 seconds and repeat three times. Perform this set three times daily
Soleus Muscle Stretch:
1️⃣Place the affected foot slightly behind your healthy foot.
2️⃣ Bend both knees and sink down toward the ground while keeping both heels planted on the floor. You will feel a stretch in the back of your affected foot, just above the heel.
3️⃣ Hold for 60 seconds and repeat 3 times. Perform this set three times daily.
Achilles/Gastrocnemius Stretch:
1️⃣While standing upright, place the ball of your affected foot on a step so your heel hangs off the back slightly.
2️⃣Carefully lower the heels down until you feel a stretch.
3️⃣Repeat the motion of dipping and then elevating your heels for 30 seconds and do three sets.
Plantar Fascia Stretch:
1️⃣While sitting down with your affected leg extended out in front of you, loop an elastic therapy band around the ball of your foot.
2️⃣Use the band to pull your toes up toward your nose, keeping leg on the ground. You should feel a stretch on the bottom of your foot and back of your heel.
3️⃣Hold for 60 seconds and repeat three times. Perform this stretch when you first wake up in the morning, before getting out of bed, to improve plantar fasciitis pain associated with the first few steps in the morning.
Towel Toe Curls:
1️⃣ Sit on a chair with your feet flat on the floor. Place a towel on the ground, and use your toes to grasp the center of the towel. Scrunch the towel with your toes and release, relaxing your feet (do not move the towel toward your body).
2️⃣Repeat 10 times. Perform this set 3 times daily.
Plantar Fascia Massage:
1️⃣Firmly roll a small massage ball back and forth across the bottom of your arch and heel.
2️⃣You can also do this with a frozen water bottle, which will ice your arch simultaneously.
3️⃣Perform for 5 minutes. Do this three times daily.
Toe Extensions:
1️⃣Stand with your feet shoulder-width apart, then place one foot ahead of the other.
2️⃣Contract the calf muscles of only your back leg while lifting your heel on the same leg until your toes are maximally extended.
3️⃣Repeat 15 times. Try five sets daily.
