05/05/2025
👣 3 Physiotherapy Tips to Relieve Plantar Fasciitis Pain
This is often felt as a very nasty pain at the bottom of your foot particularly near your heel. The first few steps in the morning are usually agony! Physio can definitely help with this, but here are some things to help you at home in the mean time.
1️⃣ Roll the Bottom of Your Foot on a small ball, pvc pipe or frozen bottle
Sit in a chair and roll a ball, pvc pipe or frozen water bottle under your foot, from heel to toe, for 5–10 minutes.
2️⃣ Stretch Your Calves
Tight calves can increase tension on the plantar fascia.
Stand facing a wall, place your hands on it, and extend one leg back, keeping your heel on the floor. Bend your front knee and lean forward until you feel a stretch in the back leg.
Hold for 20–30 seconds; repeat 3 times for each leg.
3️⃣ Strengthen Your Foot Muscles
Building strength in your feet can provide better support and reduce pain.
Towel Scrunches: Place a towel on the floor and use your toes to scrunch it toward you.
Marble Pickup: Scatter marbles on the floor and use your toes to pick them up and place them in a container.
Calf Raises: Stand on the edge of a step, slowly rise up onto your toes, then lower back down.
Perform each exercise for 10–15 repetitions, 3 sets per session.
Remember, consistency is key! Incorporate these tips into your daily routine to help manage and alleviate plantar fasciitis symptoms 💪
