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Physical Therapy Exercises For Reducing Heel Pain

Updated: Apr 4, 2023

Plantar fasciitis is when the thick band of tissue (the plantar fascia) that connects

the heel to the toes becomes inflamed and painful. It is commonly caused by

overuse or repetitive strain on the foot, such as running, standing for long periods,

or wearing shoes with poor support. However, there are physical therapy

exercises that can help reduce pain and inflammation in the plantar fascia. These

exercises are simple and easy to perform and can be a great way to manage the

symptoms of plantar fasciitis without the need for more invasive treatments.

Physical Therapy Exercises

Effective Exercises That Can Give You Relief From Heel Pain

If you're experiencing severe or chronic heel pain, you must consult a healthcare

professional for a proper diagnosis and treatment plan. But for many people, these

simple exercises can be a highly effective way to manage the symptoms of plantar

fasciitis and improve their quality of life. Continue reading this blog to learn more

about the best physical therapy in mid city that can help you reduce heel pain

caused by plantar fasciitis.

1. Calf Stretches

Tight calf muscles can contribute to plantar fasciitis by putting extra strain on the

plantar fascia. By stretching the calf muscles, you can help to reduce the strain on

the plantar fascia and alleviate heel pain.

2. Toe Stretches

Stretching the toes can help relieve tension in the plantar fascia and strengthen the

muscles in the foot. Further, it can improve the foot's overall function and reduce

the likelihood of further strain or injury.

3. Plantar Fascia Stretch

This stretch targets the plantar fascia directly, helping to loosen up the tissue and

reduce pain and inflammation. For doing this physical therapy stretch, position

your feet on the edge of an elevated surface like a stair or a yoga block. Let the ball

of your foot bear all the body weight. Hold it for 30 seconds and repeat it three


4. Foot Rolling

Rolling a golf ball or frozen water bottle under the foot is a simple and effective

way to provide a massage-like effect that can help to loosen up the plantar fascia

and reduce pain and inflammation. This technique is called self-myofascial release,

and it is a form of self-massage that can be used to relieve tension in the muscles

and fascia (connective tissue) of the body.

5. Towel Curls

Towel curls are a simple exercise that can help strengthen the muscles in the foot,

improving overall foot function and reducing strain on the plantar fascia. The

exercise involves using a towel to grip and lift with the toes, which works the

muscles in the feet and helps to build strength.

6. Wall Push-ups

Stand facing a wall with hands on the wall at shoulder height. Home health care

service providers can help you slowly bend your elbows and lower your body

towards the wall, keeping your feet flat on the ground. Push back up to the starting


7. Standing Calf Raise

Standing calf raise is a simple exercise that can help to strengthen the calf muscles

and improve the flexibility of the ankle joint. This exercise can be particularly

effective for individuals who suffer from plantar fasciitis, as it helps reduce the

load on the plantar fascia and the risk of developing further injury.

Get Instant Relief From Heel Pain With Our Therapy Sessions!

If you are suffering from heel pain, get expert help from professional therapists.

These exercises are simple and easy to perform, but consulting with a physical

therapist for exercise progressions of modifications can effectively reduce heel

pain caused by plantar fasciitis and prevent recurrence. It’s also important to note

that these exercises should be performed regularly and consistently over time to

see the best results. In order to help you move and feel better, A Plus Care LA

offers at-home physical therapy sessions to ensure you are performing your

exercise program safely and effectively. Contact us today to get the best assistance

from our therapists.

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