Medically Reviewed by Dr. Rachel N. Verville
September 2, 2019
Many Frisco residents who suspect they’re experiencing plantar fasciitis – a foot condition that causes swelling and discomfort of the feet, especially when you first get out of bed in the morning – don’t realize that treatment from this condition mainly centers around physical therapy and at-home exercises. True, local podiatrist Dr. Verville of RNV Podiatry may prescribe anti-inflammatory and pain relief medications to alleviate your symptoms, but ultimately, full healing will come after performing foot exercises for a prescribed amount of time. Here’s a list of 5 of the most popular exercises to treat this condition. Just make sure you get an actual diagnosis from Dr. Verville before starting any of these exercises, to rule out any other foot condition that may be causing your discomfort.
1. Perform Toe Curls with a Towel
One of the best exercises you can do to promote healing is toe curls with a towel. To perform this exercise, put a small hand towel or washcloth on the floor. Then step on the towel, making sure there is plenty of towel directly under your foot. Using the toes on your affected foot or feet, curl the towel towards you, then relax your foot. Frisco residents should perform this exercise 10 times in a row, once or twice a day.
2. Do Toe Extensions
The next exercise that can ease your foot discomfort is called toe extensions. Start by sitting down on the ground, with the leg of the foot you’ll be exercising crossed over the other leg. Grasp the toes of your affected foot you are exercising. Then, bend your toes and the ankle as far upwards as you can comfortably. Hold this position for 10 seconds. This exercise stretches the arch of your foot, as well as your calf muscle. Frisco residents with plantar fasciitis should perform this exercise for 2-3 minutes at a time, 2-4 times a day.
3. Do Standing Calf Stretches
Your calf muscles play a role in the discomfort you’re feeling in your feet from plantar fasciitis, so stretching your calf muscles regularly will send you down the path to recovery faster. Begin this exercise by placing your hands on a wall for support. Then with your feet facing forward, step back your affected foot. Make sure your front knee is bent, and your back knee is straight. Shift your body weight forward, so that you feel a nice stretch in the calf muscle of the leg that is being stretched. Frisco patients will need to hold this stretch for 45 seconds, and repeat this stretch 2-3 times per session, and perform 4-6 sessions a day.
4. Do Towel Stretches
Towel stretches are a great thing to do while you’re still in bed before you stand up and feel the morning discomfort in your feet that’s associated with plantar fasciitis. Keep a towel next to your bed, and grab it in the morning when you wake up – but before you step out of bed. Sit in bed with the leg you’re stretching positioned straight out in front of you. Then, place the towel around your foot and pull the towel towards you, resulting in a calf stretch. Hold for 45 seconds, then rest, and repeat 1-2 more times. All in all, you should perform the sessions of this exercise 4-6 times a day.
5. Do Calf Stretches on a Step
A final calf stretch for Frisco patients can be done if you have a step in your house or on your front or back porch. Stand on the step, then place the foot you’ll be exercising down to the ground. To engage the calf muscle of the leg your exercising, gently lower the heel on the uninvolved leg. Hold this stretch for 45 seconds. You’ll want to perform 2-3 sets of this stretch, 4-6 times a day to achieve the best results.
Get Properly Diagnosed Today
Remember, before you start these exercises to relieve the discomfort associated with plantar fasciitis, it’s important you see Dr. Verville at RNV Podiatry to get diagnosed, first. Doing these exercises if you actually have a different condition, may not be in your best interest. Make sure you get a proper treatment plan from Dr. Verville, first.
To schedule an appointment, call her practice today at (214) 385-8822.