Can Physical Therapy Help with Plantar Fasciitis? Best Exercises

Plantar fasciitis is a sharp heel pain, especially with your first few steps in the morning. If you’ve tried resting and stretching but still feel stuck, physical therapy might be exactly what you need to finally kick that pain to the curb. So, let’s dive into the best physical therapy exercises for plantar fasciitis to get you on the road to recovery.

Best Physical Therapy Exercises for Plantar Fasciitis

Physical therapy exercises for plantar fasciitis are essential for getting your foot back to feeling normal. Here are some of the most effective exercises among plantar fasciitis treatments in Phoenix:

Towel Stretch

The towel stretch targets both your calves and the bottom of your foot. It helps you relieve tightness. How to do it?

1. Sit down with your legs extended straight.
2. Pick up a towel and loop it around the ball of the conditioned foot.
3. Pull the towel gently toward you while keeping your knee straight.
4. You should feel a stretch along the bottom of your foot and in your calves.
5. Hold for 20-30 seconds, then relax.
6. Repeat this 3-5 times.

Calf Raises

Physical therapy exercises for plantar fasciitis, like strengthening the calves, can take pressure off the heel and help support the arch of the foot. Here’s how to do it:

1. Stand with your feet about shoulder-width apart.
2. Slowly rise up onto the balls of your feet
3. Lower your heels back down to the ground.
4. Make sure your heels don’t touch the floor as you lower.
5. Do 10-15 reps and do 3 sets.

Plantar Fascia Stretch

It’s among the best physical therapy exercises for plantar fasciitis. It targets the area that hurts the most: the plantar fascia itself. How to do it?

1. Sit on a comfortable chair.
2. Cross your affected foot over your opposite knee.
3. Now, use your hands and gently pull your toes back toward your shin. Do it until you feel a stretch across the bottom of your foot.
4. Hold for 20-30 seconds, then relax.
5. Repeat this 3-5 times.

Foam Roller for the Calf

Tight calf muscles can cause extra strain on your plantar fascia. Physical therapy exercises for plantar fasciitis, like foam rollers, can help release that tension. Here’s how to do it:

1. Sit on the floor. You can use a mat.
2. Extend your legs extended in front of you.
3. Place a foam roller under your calves.
4. Lift your body slightly using your hands and roll back and forth on the foam roller.
5. Focus on tight spots and spend 1-2 minutes on each calf.

Toe Curls with a Towel

These physical therapy exercises for plantar fasciitis can strengthen the small muscles in your feet that support the arch and help prevent the condition. How to do it?

1. Sit on a comfortable chair with a towel placed on the floor in front of you.
2. Use your toes to scrunch the towel toward you.
3. Once the towel is bunched up, relax your toes and repeat the motion.
4. Do 2-3 sets of 10-15 reps.

Ankle Circles

Physical therapy exercises for plantar fasciitis, like ankle circles, improve joint mobility, which helps reduce inflammation and improve movement. Here’s how to do it:

1. Sit comfortably and extend one leg.
2. Start rotating your ankle slowly. Do it in a circular motion for 10-15 seconds.
3. Reverse the direction for another 10-15 seconds.
4. Repeat this 3 times for each foot.

Heel Drop Stretch

This stretch works your calves and Achilles tendon, which can sometimes contribute to plantar fasciitis pain. How to do it?

1. Stand on the edge of a step, with the balls of your feet on the step and your heels hanging off.
2. Slowly lower your heels down. Bring them below the level of the step.
3. You should feel a stretch in your calves and Achilles.
4. Hold for 20-30 seconds and then return to the starting position.
5. Do 3-5 reps.

What Does Physical Therapy Do for Plantar Fasciitis?

Physical therapy focuses on relieving pain, improving flexibility, and strengthening the muscles in your feet. When you have this condition, the tissue along the bottom of your foot becomes inflamed. Plantar fasciitis treatment in Scottsdale can target this inflammation and reduce the stress on the affected areas.

A good therapist and foot expert will assess your condition and create a treatment plan of specific physical therapy exercises for plantar fasciitis for your needs. These therapies can:

• Reduce pain by targeting muscle tension and inflammation.
• Improve the range of motion in your foot and ankle.
• Strengthen muscles that support your arch and heel.
• Teach proper movement patterns to prevent re-injury.

Plantar Fasciitis Exercises to Avoid

While some physical therapy exercises for plantar fasciitis are great for recovery, other exercises can make things worse. Avoid:

• Running or high-impact sports because they put too much stress on the heel and increase pain and inflammation.
• Jumping or plyometric exercises because they require your feet to absorb too much impact and can further strain the plantar fascia.
• Deep squats because going too deep can put excessive pressure on your feet and aggravate your condition.

How Long is Physical Therapy for Plantar Fasciitis​?

How long you’ll need physical therapy exercises for plantar fasciitis depends on your condition severity and how well you respond to treatment:

• If the pain is relatively new or mild, you may only need 2-4 weeks of physical therapy.
• If your symptoms have been persistent, 4-6 weeks may be necessary to see significant improvement.
• For chronic cases, it may take up to 8 weeks or more of physical therapy to get you feeling better.

Benefits of Physical Therapy for Plantar Fasciitis

Physical therapy exercises for plantar fasciitis can offer a wide range of benefits. Some of the key advantages include:

• Reducing inflammation and tension and helping to relieve discomfort.
• Increasing range of motion and flexibility in your foot.
• Strengthening the muscles that support your foot and reduce strain on the plantar fascia.
• Teaching proper movement techniques to avoid re-injuring the foot.
• Improving your ability to walk and stand without pain.

Physical Therapy for Plantar Fasciitis Near Me in Phoenix, Arizona

Plantar fasciitis can be painful, but physical therapy is a proven way to ease the discomfort and help you heal. If you’re in Arizona and dealing with plantar fasciitis, you don’t have to suffer through the pain.

The Foot and Ankle Specialty Centers is here to help. Our expert plantar fasciitis treatments will create a personalized and customized treatment plan to help you recover quickly. With 5 centers in Gilbert, Scottsdale, Chandler, Mesa & Phoenix, AZ, we’ll guide you through every step of the process.

Contact us today at 480-812-3668 to schedule an appointment and get started on your road to recovery.

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