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Plantar Fasciitis Exercises in Bridgewater NJ

Stretch and Strengthen Your Way Toward Heel Pain Relief

A simple set of home stretching and strengthening exercises for plantar fasciitis, including towel stretches, calf stretches, and ice massage you can do between visits.

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Plantar Fasciitis Stretching Home Exercises

The following stretching and strengthening exercises are commonly used to help relieve the tension that contributes to plantar fasciitis. Move gently, stop if anything causes sharp pain, and check with your foot and ankle specialist at PS Foot and Ankle in Bridgewater, NJ before starting a new routine.

Toe Curls With Towel

  1. Place a small towel on the floor. With the involved foot, curl the towel toward you, using only your toes. Relax.
  2. Repeat 10 times, 1 to 2 times per day.

Toe Extensions

  1. Sit with the involved leg crossed over the uninvolved leg. Grasp your toes with one hand and bend the toes and ankle upwards as far as possible to stretch the arch and calf muscle. With the other hand, perform deep massage along the arch of your foot.
  2. Hold 10 seconds. Repeat for 2 to 3 minutes. Repeat 2 to 4 sessions per day.

Towel Stretch

The towel stretch is effective at reducing morning pain if done before getting out of bed.

  1. Sit with the involved leg straight out in front of you. Place a towel around your foot and gently pull toward you, feeling a stretch in your calf muscle.
  2. Hold 45 seconds, 2 to 3 times. Repeat 4 to 6 times per day.

Wall Stretch

  1. Place the unaffected foot closer to the wall, then take the affected foot behind and place it into full extension.
  2. Feel the stretch of the posterior muscle group of the affected foot.

Calf Stretch on Step

  1. Stand with the uninvolved foot flat on a step. Place the involved ball of the foot on the edge of the step. Gently let the heel lower on the involved leg to feel a stretch in your calf.
  2. Hold 45 seconds, 2 to 3 times. Repeat 4 to 6 times per day.

Ice Massage

  1. With the involved foot resting on a frozen can or water bottle, golf ball, or tennis ball, roll your foot back and forth over the object.
  2. Repeat for 3 to 5 minutes, 2 times per day.

Source: Washington University Orthopedics, Plantar Fasciitis Exercises.

Get a Plantar Fasciitis Plan Built for You

If heel pain is not easing with home exercises, the team at PS Foot and Ankle in Bridgewater, NJ can evaluate your plantar fasciitis and build a treatment plan suited to you.

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Call Today: 732-443-3975

Frequently Asked Questions

Which exercises help with plantar fasciitis?

Common home exercises include toe curls with a towel, toe extensions, the towel stretch, the wall stretch, the calf stretch on a step, and ice massage. Together they stretch and strengthen the arch and calf so you can ease the tension that contributes to plantar fasciitis.

How do I do the towel stretch for morning heel pain?

The towel stretch is effective at reducing morning pain when done before getting out of bed. Sit with the involved leg straight out in front of you, place a towel around your foot, and gently pull toward you until you feel a stretch in your calf muscle. Hold 45 seconds, 2 to 3 times, and repeat 4 to 6 times per day.

How do I use ice massage for plantar fasciitis?

Rest the involved foot on a frozen can or water bottle, a golf ball, or a tennis ball, and roll your foot back and forth over the object. Repeat for 3 to 5 minutes, 2 times per day.

How often should I do these plantar fasciitis exercises?

It depends on the exercise. Toe curls are done 10 times, 1 to 2 times per day. Toe extensions are held 10 seconds and repeated for 2 to 3 minutes, 2 to 4 sessions per day. The towel stretch and the calf stretch on a step are held 45 seconds, 2 to 3 times, and repeated 4 to 6 times per day. Ice massage is done for 3 to 5 minutes, 2 times per day.

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