What is Plantar Faciitis ?
Plantar fasciitis – Plantar fasciitis is an inflammation of the thick fibrous tissue (plantar fascia) that occur at the bottom of foot that connect the heel to your toes.
It can cause intense heel pain in first few step in the early morning and gradual decreases after period of time or having stabbing heel pain after long period of exercises and running activities.
Here are the few steps to prevent:
1. Plantar fascia stretch
- By sitting on the chairs , cross the affected leg on the another leg and hold the affected leg toes in one hand and push the toes toward the shin to create tension on the fascia , use another to palpate the tension on the fascia below the foot.
- Hold it 1o seconds and repeat it 5 to 10 times.
2. Calf stretch
(Gastrocnemius)
- Place the affected foot on behind by straighten the knee and bend another knee that place in front, By pushing the hand against the wall and the front push forward at the same times you should feel the tension on the calf at the straighten leg.
- Take note: when pushing against the wall the straighten leg heel should not lift up together.
- Hold for 10 to 15 seconds and repeat 10 times.
(Soleus)
- Place the affected foot on behind by slightly bend the knee and bend another knee that place in front, By pushing the hand against the wall and the front push forward at the same times you should feel the tension on the calf at the straighten leg.
- Take note: when pushing against the wall the straighten leg heel should not lift up together.
- Hold for 10 to 15 seconds and repeat 10 times.
3. Gluteus Medius/Minimus strengthening (Opposite to affected side)
- You can lay on side lying with the knee bending that contact with the bed into 90°, then another leg that you want to train placing upwards, lift the leg up towards toward the sling direction.
- Hold 10 seconds and complete 10 times with 3 sets
4. Foot Doming exercises
- By bring the toes towards the medial arch, not fully curl the toes and instead of flatten the medial arch raise the arch and create a nice dome so u can feel the tension on the above the medial arch muscles.
- Hold for 1o seconds for 10 times and complete in 3 sets.
5. Tower curls
- By sitting down and putting a towels below the foot, fully curls your toes to grip the towels toward your body and relax it by push the towels away from your body.
- Complete in 10 times for 3 sets.
Article by KHAW KEL VIN
Physiotherapist of Your Physio Ampang