Exercises to relieve heel pain from plantar fasciitis includes stretching the Achilles tendon and the calf muscles. This can be accomplished by placing one foot 6 to 12 inches in front of the other, and slowly squatting while keeping both heels on the floor. Lean against a table or sturdy chair to maintain balance. When the heel of the rear foot starts to lift and you feel a stretch, hold for 10-20 seconds. Repeat 10 times, then switch legs and do the other foot. Start the exercises at 10 seconds and gradually move up to 20 seconds over a 10 day period of time. Just a few extra seconds a day until you are at 20 seconds.
- Stretch the Plantar Fascia – This is the thick band of tissue on the bottom of the foot. This should be done in the morning by sitting in a chair and crossing your legs so that one foot rests on the opposite knee. Grab the base of the toes with a towel and pull toes toward the shin until you feel a stretch, then hold for 10-15 seconds. Reverse and repeat.
- Pick Up Small Objects – Use your toes to pick up small objects and place in a bowl. Small rocks or marbles work well.
- Bottle Roll – The use of ice in a round plastic bottle can be helpful. Fill the bottle with water and place in the freezer. Put mild pressure on the bottle as it is rolled back and forth on the bottom of the foot for 60 seconds. If there is freezer access at work, sitting at your work station and performing this exercise can be helpful. Perform this exercise three times a day during acute pain.
Surgery or medication is not the only approach for the care of plantar fasciitis. Chiropractic doctors have training and skills in care of the feet. If you have been diagnosed with plantar fasciitis, a consultation at Coon Rapids Chiropractic Office may be helpful. There are no guarantees, but a trial period of treatment may be worthwhile prior to surgery or if you have chronic symptoms and are experiencing limitations with your activities of daily living.
The doctors at Coon Rapids Chiropractic Office may be able to help you with care and treatment of plantar fasciitis.