Plantar Fascia Pain

by Monna Damaso, Physiotherapist

Experiencing plantar fascia pain? This discomfort could stem from overuse, improper footwear, tight calf muscles, or poor foot alignment. Here are some exercises to try:

Calf Stretch:

   - Stand facing a wall, placing one foot forward and one foot back.

   - Keep the back leg straight, press your heel to the ground, and lean forward.

   - Hold for 30 seconds, repeat 3 times on each leg.

Towel Scrunches:

   - Sit with your feet flat and place a towel under your foot.

   - Use your toes to scrunch the towel toward you.

   - Repeat 10-15 times for each foot.

Tennis Ball Roll:

   - Place a tennis ball under the arch of your foot and gently roll it back and forth

   - Apply light pressure and roll for 2-3 minutes per foot to relieve tension.

Quick Tips:

- Perform these exercises 2-3 times daily.

- If pain persists, see a physiotherapist for a customized treatment plan.

Exercises for foot pain