Plantar Fasciitis Exercises Handout

What is plantar fasciitis?

Plantar fasciitis is a common foot condition that causes heel spur pain, Achilles tendon pain, and difficulty walking. This condition involves inflammation of the plantar fascia, the ligament that runs along the bottom of the foot connecting the heel bone to the base of the toes (Johns Hopkins Medicine, 2022). The plantar fascia ligament supports the arch of the foot and supports stable walking.

Inflammation of this ligament can be caused by various things:

• A sudden increase in physical activity (such as walking or running)
• The structure of the foot
• Surfaces individuals stand on
• The type of shoes an individual wears

Plantar fasciitis pain can come on suddenly but typically increases gradually. Individuals with this condition may find the pain may be the worst after waking up in the morning or after certain activities.

5 examples of plantar fasciitis exercises

Several treatments for plantar fasciitis include icing the ligament, medication, rest, activity modification, orthotics, shock wave therapy, and in more severe cases such as chronic plantar fasciitis, steroid injections, and gastrocnemius recession. However, stretching and physical therapy remain the best treatments for plantar fasciitis (Johns Hopkins Medicine, 2022).

Plantar fascia exercises that focus on being progressive, as well as intrinsic foot muscle stretching, are supportive in the reduction of heel pain (Goff & Crawford, 2011). The following exercises for plantar fasciitis have been identified to support the overall treatment of foot pain caused by this condition and the strength of the impacted muscles:

Plantar fascia massage

This exercise can be used by clients to stretch their plantar fascia ligament. They should not experience any pain during this exercise, simply a gentle stretch. To complete this exercise, clients can use a frozen water bottle to roll their affected foot over. Ice also acts as an anti-inflammatory and can provide relief to pain. During this exercise, clients place a water bottle or small ball under their foot, and gently roll their foot back and forth, applying moderate pressure. This exercise can be done for 5 to 10 minutes or as long as it is comfortable. This exercise can also be completed using a tennis ball or golf ball.

Heel raises

Another effective exercise for plantar fasciitis is heel raises. As a slow and controlled movement, heel raises can support the stretching can support a gentle stretch in your calf muscle and strengthen these muscles. To maintain control and support, clients may hold onto a handrail or wall to do this exercise. Standing with feet hip-width apart, clients slowly raise their heels off the ground pushing on the balls of their feet. Once this movement is completed, lower the heels to the ground slowly to the starting position. Clients can repeat this movement as a set or as many times as they feel comfortable.

Towel scrunches

This exercise can be performed seated or standing. Individuals place a towel under the sore foot and scrunch the towel with their toes. From here, clients need to scrunch and draw the towel towards them. This exercise can be repeated 10 to 15 times or as long as it feels comfortable. Toe curls support foot muscles and the strength of the arches and toes. It can be helpful to demonstrate these exercises for plantar fasciitis to your clients. During this movement, make sure that your foot stays on the ground the entire time and that only your toes do the work.

Plantar fascia stretch

This exercise is performed by the client in a seated position with their impacted foot over their other knee. Clients will gently pull their toes backward to stretch their plantar fascia muscles. This stretch should be performed in a slow and controlled manner to support optimal strength and stretch. Clients can hold this position for 20 seconds and repeat it three times.

Calf stretch

Exercises that support and strengthen the calf muscle can support the ease of foot pain as it may become tight when being used in compensation for the injured foot. To begin this exercise, clients should stand at an arm's length away from a wall and place their palms flat on the wall. Keeping both feet flat on the ground, extend the impacted foot/leg away from backward, and bend the front leg until they feel a stretch in their calf muscle - keeping the back leg straight.

How does our Plantar Fasciitis Exercises Handout work?

To use our Plantar Fasciitis Exercises Handout  follow these simple steps:

Step 1: Access the handout

You can access the Plantar Fasciitis Exercises Handout through the Carepatron website or app. From here, you can decide whether you want to utilize this document online or print it out for physical copies to give to clients. You can even use it as a quick reference in your practice.

Step 2: Quick-reference this handout

This handout is structured for quick reference. Exercises known to support the treatment of plantar fasciitis are displayed as illustrations, along with simple steps to complete them. This allows you to quickly reference the exercises to support teaching your clients and a client's understanding of the exercises.

Step 3: Utilize the additional notes section

An additional notes section is provided at the end of the handout to allow any client questions, concerns, or further treatment plans. If there is variance in these exercises, including which exercises the client should and should not do, you can use this section to convey this information.

Step 4: Securely save this handout

If applicable, you can save this document to the patient's file so as to have it on hand for their next appointment. Any questions, concerns, or treatment plans can be accessed for next time.

How this handout may benefit physical therapists

This tailored handout for plantar fasciitis can support you as a physical therapist by:

Visual reference

Having this handout on hand can make for a quick and smooth appointment with clients who may be suffering from this condition. It can support education to your client, allowing you to quickly reference the document to teach them about each exercise.

Easy to distribute

This handout is a clear and informative tool that allows physical therapists to support their clients with their overall goals and treatment plans.

Promotes adherence

If you choose to distribute this handout to your clients for their reference, having the exercises readily available may make the client more likely to stick with their home exercise program, potentially improving their recovery.

References

Goff, J., & Crawford, R. (2011). Diagnosis and Treatment of Plantar Fasciitis. 84(6). https://www.aafp.org/pubs/afp/issues/2011/0915/p676.pdf

Johns Hopkins Medicine. (2022). Plantar fasciitis. https://www.hopkinsmedicine.org/health/conditions-and-diseases/plantar-fasciitis