Exercise for Plantar Fasciitis

Home exercises:

• Stretching the plantar fascia

• Rolling of the plantar fascia

Footwear:

We recommend supportive footwear with a stiff outer sole and a shock absorbing insole.

• Wear footwear that has arch supports and cushioning for your heel.

• Avoid walking in bare feet or flip flops.

• Maintain your shoes in good condition and renew your trainers every 300 to 500 miles. Consider having two pairs of
trainers ‘on the go’ at the same time if you are a runner.

Managing your weight:

If you are overweight, see your GP to discuss strategies to help you lose weight. This can make a big difference to
your plantar fasciitis and general health.

Cross training:

Vary your exercise in different ways, to train other parts of your body. This is called ‘cross training’ and is a valuable
method of reducing injury and keeping fit.

Physiotherapy:

This may involve several different treatment options including:

• manual techniques • specific exercises.

STRETCHES

Stretch 1:

Plantar Fascia – Standing

Place the front of your foot and toes against a wall and lean forwards from the ankle.

Hold for 1 minute

Stretch 2:

Plantar Fascia – Sitting

Sit in a chair with your affected leg crossed over your good one. Grab hold of your toes and bend them backwards
until you can feel the stretch in the sole of your foot. Hold for 1 minute.

Stretch 3:

Soleus muscle

Using a wall for support, plant your feet flat on the floor, one behind the other.

With your front knee bent, lean forwards, reducing the angle between your foot and your shin, until you feel the
stretch in the back of your calf muscle in the front leg.

Hold the stretch for 30 seconds to 1 minute. Do not let your heel come off the ground.

Stretch 4:

Gastrocnemius muscle

Using a wall for support, plant your foot flat on the floor behind you. With your leg straight, lean forwards, reducing
the angle between your foot and your shin,until you feel the stretch in the back of your calf muscle in the leg you
have planted behind you.

Hold the stretch for 30 seconds to 1 minute. Do not let your heel come off the floor.

Rolling/Tissue release

Plantar fascia soft tissue release with golf ball

Place your bare foot on a golf ball. Put some pressure through your foot and roll the golf ball backwards and forwards for approximately 1 minute.

This helps reduce the tightness in the plantar fascia. Do this 2 to 4 times a day.

Frozen bottle rolling

Take off your footwear and place your foot on a frozen bottle of water. Roll the bottle backwards and forwards underneath the arch of your foot.

Continue rolling for 5 minutes. Do this 2 to 4 times a day.
Frozen bottle rolling

If you are a patient or patient's relative and seek more information on Plantar Facsitis, send an enquiry or ask your specific question directly to Dr.Sandeep Chauhan best joint replacement consultant Gurgaon. Alternatively, you can book an appointment for a face-to-face consultation.

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