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This leaflet provides management advice and exercises for people diagnosed with plantar fasciitis, a condition causing pain in the heel, sole and /or arch of the foot.
A physiotherapist can show you exercises to help ease your symptoms. A podiatrist can recommend things like insoles and the right shoes to wear. Physiotherapy is available free of charge on the NHS throughout the UK but waiting times for accessing physiotherapy can sometimes be long. Podiatry may not be available for free on the NHS everywhere ...
Ice Bottle Rolling - Place a water bottle in the freezer. Use to roll under foot for 10-15 minutes to help reduce any inflammation and soreness. CAUTION - direct contact of ice on the skin can cause burns.
It is important to do stretching exercises for both your Achilles tendon and your plantar fascia. Wall push-ups or stretches for Achilles tendon The Achilles tendon comes from the muscles at the back of your thigh and your calf muscles. These exercises need to be performed first with the knee straight and then with the knee bent in order to stretch
Plantar fascia soft tissue release with golf ball. Place your bare foot on a golf ball. Put some pressure through your foot and roll the golf ball backwards and forwards for approximately 1 minute. This helps reduce the tightness in the plantar fascia. Do this 2 to 4 times a day.
Exercises for plantar heel pain. Exercises designed to stretch both your calf muscles and your plantar fascia should help relieve pain and improve flexibility in the affected foot. Pacing your activities. While recovering you should try to stay as active as you can. Remember a little activity is better than nothing.
put an ice pack (or bag of frozen peas) in a towel on your heel for up to 20 minutes every 2 to 3 hours. wear wide comfortable shoes with a low heel and soft sole. use soft insoles or heel pads in your shoes. wrap a bandage around your heel and ankle to support it. try regular gentle stretching exercises.
A clinician will diagnose plantar fascia pain from the symptoms you describe and by gently feeling the tender area. This condition is usually well managed with exercise and advice (see below).
Management advice and exercises for people diagnosed with plantar fasciitis, a condition causing pain in the heel, sole and /or arch of the foot.
If you have an injury to your ankle or foot, make sure you exercise afterwards to get back as much movement as possible to reduce the stresses on your foot and your heel in particular. If you start to get heel pain, doing these things may help the natural healing process to start and the pain to improve.