Physical Therapy, Personal Training, Nutrition Consulting, Hand Therapy

We help people in Columbia, Laurel, and Ellicott City become pain-free and healthy through functional movement and proper nutrition

You are here: Home / Plantar Fasciitis Heel Pain / Plantar Fasciitis Video Part 1

Plantar Fasciitis Video Part 1

Watch this video to learn exercises to help relieve your plantar fasciitis/heel pain!

What is Plantar Fasciitis?

Plantar fascia is a thick band that supports the arch of the foot during weight bearing.  The plantar fascia can become irritated or inflamed leading to the condition known as plantar fasciitis.  Plantar fasciitis can occur for a number of reasons.  Typically, it is caused by repetitive overstretching in the arch of the foot, which leads to micro-tears in the fascia.  The result is inflammation and pain usually localized to the heel and arch of the foot.  This inflammation makes walking difficult and cause sharp pain with the first several steps.

Why this exercise will help

Plantar fascia and calf muscle have a direct connection.  Often calf tightness is one of the causes of plantar fasciitis.  This exercise will put deep pressure on the calf, which will force the tightness and myofascial restrictions to relax.  In combination with ankle motions and calf contraction shown in the video, flexibility and mobility of the calf muscle are achieved.  This will help to significantly decrease heel and pain associated with plantar fascia.

Exercise instructions

This is a fairly intense exercise, which is necessary for reducing deep muscle and myofascial tightness.  Discomfort while performing this exercise is expected but should only last for the first 1-2 minutes.  Because this exercise is more aggressive towards the muscle, it should only be performed for 2-3 minutes at one time.  Delayed calf soreness can be expected and is normal.  Soreness should not last more than 24-48 hours and should not feel similar to your symptoms.

Frequency

  1. Do this exercise once or twice per day for 2-3 minutes, everyday for best results.
  2. The exercise may always feel sore in the calf but should get less so with consistent performance.
  3. Performing these exercises in the morning can be especially helpful in making you feel better with walking and/or standing during the day.
  4. If this exercise causes increase in pain….STOP and call (301) 356-5500 immediately