Four essential exercises to combat plantar fasciitis
Plantar fasciitis is a common foot condition characterised by inflammation and irritation of the plantar fascia (A thick band of tissue that connects the heel bone to the toes). It can be incredibly frustrating for the individual as persistent pain interferes with daily life as well as energetic interests.
Try these four essential exercises to help ease your plantar fascia pain:
Calf Stretch: Stand facing a wall with your hands on the wall at shoulder height. Place one foot forward and bend the knee while keeping the other leg straight behind you. Lean forward, keeping your back heel on the ground, until you feel a stretch in your calf. Hold for 30 seconds and repeat on the other leg.
Plantar Fascia Stretch: Sit on a chair and cross one leg over the other. Grab your toes and gently pull them back towards your shin until you feel a stretch along the arch of your foot. Hold for 30 seconds and repeat on the other foot.
Toe Curls: Place a towel on the floor and stand barefoot with your feet on the towel. Scrunch your toes and pull the towel towards you. Repeat for 10-15 repetitions.
Calf Raise: Stand with your feet hip-width apart and your hands resting on a wall or a sturdy surface for support. Slowly rise up onto the balls of your feet, lifting your heels as high as possible. Hold for a second at the top and then lower your heels back down. Repeat for 10-15 repetitions.
If you're experiencing symptoms of plantar fasciitis, consulting a physiotherapist for an accurate diagnosis and personalised treatment plan is super important. Our physiotherapists at Joint Dynamics Hong Kong will provide a comprehensive approach via a combination of manual therapy, exercise therapy, biomechanical evaluation, and pain management techniques.
Don't let plantar fasciitis keep you from enjoying an active and pain-free lifestyle, book an appointment at our Central or Quarry Bay clinic today!