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Plantar Fasciitis


Plantar fasciitis is a common foot condition that can cause significant pain and discomfort. It is caused by inflammation of the plantar fascia, which is a thick band of tissue that runs along the bottom of the foot and connects the heel bone to the toes.

The condition typically develops gradually and is characterized by pain in the heel or arch of the foot, especially when walking or standing for long periods of time. The pain may be worse in the morning or after a period of inactivity, and it may improve with rest.

There are several risk factors for plantar fasciitis, including age, obesity, wearing shoes with inadequate support, and engaging in activities that put a lot of stress on the feet, such as running or dancing. People with flat feet or high arches may also be more susceptible to the condition.

If you are experiencing symptoms of plantar fasciitis, there are several steps you can take to alleviate your pain and promote healing. Here are some tips:

  1. Rest and ice: If your foot is painful, it is important to rest it as much as possible. Applying ice to the affected area for 15-20 minutes at a time, several times a day, can also help to reduce inflammation and ease pain.

  2. Stretching exercises: Simple stretching exercises can help to loosen the plantar fascia and reduce tension in the foot. Try stretching your calf muscles by standing on a step with your heels hanging off the edge and lowering your heels down until you feel a stretch in your calf muscles.

  3. Supportive shoes: Wearing shoes that provide good support can help to alleviate plantar fasciitis pain. Look for shoes with a cushioned sole and good arch support.

  4. Orthotic inserts: Over-the-counter or custom orthotic inserts can also provide additional support and cushioning to the foot, which can help to reduce pain.


Physical therapy: Start with these Level 1 exercises.

Do at least for 1 week or until you can do 3 sets of 25 easily before moving on to level 2. Do 3 sets of 5-25 reps for each exercise





Sidelying Hip External Rotation

Bottom leg, Foot Rotates up and down on a fixed hip and knee position as shown









Sidelying Hip Abduction

Top Leg is straight, Toes point down, Leg Lifts up and down










Sideplank

Keep your body as straight as possible lift hips to air and back down











Posterior Tibialis Foot Raises

Point foot down and then bring foot up toward the cieling










Posterior Tibialis Foot Curls

Point foot down and then bring foot up toward the cieling







Level 2 Exercises


Do until you can do 3 sets of 25 easily. Do 3 sets of 5-25 reps for each exercise.




Standing Hip External Rotation

Wrap band or cable around buttocks. Rotate hips against resistance. Use only the stance leg hip to rotate.










Posterior Tibialis Heel Raises

Squeeze ball with heels while performing heel raises up and down. Keep ball back on Heel.









Standing Side Stepping

Turn feet inward, take a big step with your lead leg and slow step with the trail leg. Don't let toes rotate outward.









Sideplank with Leg Lifts

Keep your body straight, lift hips to air and lift leg up and down with toes rotated down toward the ground









Toe Curl Walking

Walk with your toes curled until cramping is felt in the arch. Recover for 30 sec then repeat

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