Plantar Fasciitis exercise at home

PLANTAR FASCIITIS EXERCISE

Bismillahirahmanirahim this is one of the common injuries that always make your heel pain is caused by a traction injury with some inflammation of the tissues of the heel and the underside of the foot. Usually patients have a flat foot, i.e. loss of the instep (long arch of the foot). Plantar fasciitis commonly causes stabbing pain that usually occurs with your very first steps in the morning. Once your foot limbers up, the pain of plantar fasciitis normally decreases, but it may return after long periods of standing or after getting up from a seated position. I always mention to my patient that is the treatment is aimed at relieving your pain and restoring this arch. Another alternative my advice to Patients often find that trainers or similar shoes give most relief. These shoes are shock absorbing and have an arch support. You have been supplied with a pair of Sorbothane arch supports with heel pads (cushioning insoles). These should be transferred to all your shoes/boots – even your slippers.

If you have a problem with only one heel please use both insoles.

• Try to minimize walk around in bare feet and It is important to do stretching exercises for both your Achilles tendon and your plantarfascia.

•  Please try to perform the exercises overleaf at least twice a day as this will speed the healing process and reduce the pain more quickly and also help to strengthen the arch .

Achilles tendon and
plantar fascia stretch
First thing in the morning, loop a towel, a piece
of elastic or a tubigrip around the ball of your
foot and, keeping your knee straight, pull your
toes towards your nose, holding for 30 seconds.
Repeat 3 times for each foot.

Wall push-ups or stretches

for Achilles tendon

The Achilles tendon comes from the muscles at the

back of your thigh and your calf muscles. These

exercises need to be performed first with the knee

straight and then with the knee bent in order to

stretch both parts of the Achilles tendon. Twice a

day do the following wall push-ups or stretches:

(a) Face the wall, put both hands on the wall at

shoulder height, and stagger the feet (one foot

in front of the other). The front foot should be

approximately 30 cm (12 inches) from the wall.

With the front knee bent and the back knee

straight, lean into the stretch (i.e. towards the

wall) until a tightening is felt in the calf of the

back leg, and then ease off. Repeat 10 times.

(b) Now repeat this exercise but bring the back

foot forward a little so that the back knee is

slightly bent. Repeat the push-ups 10 times.

 

Stair stretches for Achilles

tendon and plantar fascia

Holding the stair-rail for support, with legs slightly

apart, position the feet so that both heels are off

the end of the step. Lower the heels, keeping the

knees straight, until a tightening is felt in the calf.

Hold this position for 20–60 seconds and then

raise the heels back to neutral. Repeat 6 times, at

least twice a day

Dynamic stretches

for plantar fascia

This involves rolling the arch of the foot over a

rolling pin, a drinks can or a tennis ball etc, while

either standing (holding the back of a chair for

support) or sitting. Allow the foot and ankle to

move in all directions over the object. This can

be done for a few minutes until there is some dis

comfort. Repeat this exercise at least twice a day.

The discomfort can be relieved by rolling the foot

on a cool drinks can from the fridge.

Its simple to practice and insha Allah it will help you to minimize the symptom and also help to reduce the pain..wallahuaklam.