What To Do At Home For Plantar Fasciitis

Once your case of Plantar Fasciitis has been established and you begin therapy at Elite you will be designated a home exercise program or HEP. An HEP consists of many of the exercises that you are performing in the PT clinic and will be designed to stretch the muscles in the lower leg and along the bottom of the foot. You will also be asked to perform strengthening exercises to promote a balance of strength in the lower leg and along the plantar surface or bottom of the foot that provide shock absorption and support the arches. Some exercises included in your HEP may include:

      • Calf stretches
      • Great toe flexor stretches
      • Towel scrunches
      • Marble pick ups

You may also be given special instructions to follow during your recovery phase such as to avoid wearing flip-flops and avoid going barefoot for long periods. Your therapist may also suggest that you place special inserts in your shoes to provide support to your arches and to relieve pressure around the heel bone where plantar fasciitis pain typically occurs. Use of ice or cold packs on the bottom of the foot may also be beneficial in decreasing foot pain associated with plantar fasciitis. You may be encouraged to take a small frozen bottle of water and roll it around on the bottom of your foot to help reduce pain and massage the tissues along the bottom of the foot.

As part of your recovery process you may also be asked to avoid certain activities such as running, jumping, and standing on hard surfaces for long periods of time. Proper adherence to your HEP and compliance with in clinic sessions will allow for optimal results and a much quicker recovery. Physical therapy can be a highly effective strategy in the treatment of plantar fasciitis so if you or someone you know is experiencing foot pain, please don’t hesitate to contact us at Elite!!!!!!

If you are interested in Feeling Better Faster for a heel pain or plantar faciitis, contact us for a free consultation.  To request an appointment, click here, or call directly to one of our three locations during regular business hours:

Cool Springs: 615-224-9810
Shelbyville: 931-684-0027
Spring Hill: 931-489-2022

Disclaimer:  The information in this blog is intended to be informational only, and is not intended to be used in lieu of medical care.  Consult a doctor or a physical therapist before attempting treatment on your own.

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