A PT’s Guide to Eliminating Plantar Fasciitis
Cure your plantar fasciitis with these helpful tips
1. Stretch It Out
Tightness in your calf muscles can yank on your plantar fascia, so stretching is key. Focus on gentle calf stretches, holding each for 30 seconds and repeating several times a day. You can also roll your foot on a tennis ball or golf ball to loosen up the plantar fascia itself.
2. Ice it Down
Just like with other injuries, ice can be your BFF. Apply ice packs to your heel and foot for 10-15 minutes at a time, a few times a day to reduce inflammation and ease the pain. You can also freeze a water bottle and roll your foot on the frozen bottle.
3. Look at Your Footwear
Ditch those worn-out sneakers! Invest in supportive shoes with good arch support and a shock-absorbing sole. Consider night splints that keep your foot flexed upwards while you sleep, stretching the plantar fascia throughout the night.
4. Strengthen Up
Strong feet are happy feet! Exercises that target your foot and calf muscles will improve stability and support the plantar fascia. PTs can recommend specific exercises like toe curls, arch raises, and calf raises to strengthen your foundation.
5. Find a PT
A physical therapist can be your partner in eliminating plantar fasciitis. They'll assess your gait, pinpoint weaknesses, and create a personalized exercise program to strengthen your feet, improve flexibility, and address any biomechanical imbalances that might be contributing to the pain.
6. Roll it out
Rolling tight muscles in your calf and your plantar fascia can help loosen the tight tissues and provide relief. You can roll with a foam roller or a hard ball like a golf ball or lacrosse ball.
So, knowing how to self-manage your plantar fasciitis is one thing, but the entire process can still be a bit overwhelming. But don’t worry, I’m here to help support.
I’m Coach Darwin and I’ve been a physical therapist for over 20 years
I have successfully helped many patients recover from plantar fasciitis. I am passionate about facilitating a holistic approach to physical therapy which includes mindfulness and positive intention-setting in addition to physical exercises. I believe I have been successful with so many different patients because I provide a mindful approach to my care. I’ve also packaged my knowledge into an online eGuide which walks patients through a comprehensive process to manage plantar fasciitis symptoms.
Want to see a sample of our eGuide and see how it can help you?
Benefits you can expect
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Evidence-based therapeutic exercises to loosen tight tissues and strengthen weakened muscles which may be contributing to your pain.
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Online eGuide can be instantly accessed anytime, anywhere from your computer or mobile device.
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Exercise videos were selected specifically for your plantar fasciitis AND demonstrated by a physical therapist.
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Affordable care option saves you time and money from expensive office visits.
Ready to get started?
6 Tips for a Successful Total Knee or Total Hip Replacement
Help make your joint replacement successful
1. Fuel Your Recovery
Dive deep into the importance of post-surgical nutrition. Plan for protein-rich meal to enhance muscle repair, explore anti-inflammatory foods, and creative ways to stay hydrated when movement is limited.
2. Your Entertainment Arsenal
Combat boredom during recovery. Create a personalized entertainment library with audiobooks, podcasts, engaging documentaries, and interactive games that don't require extensive movement. Get your playlist ready now.
3. The Power of Community
Explore online support groups and forums for people recovering from knee and hip replacements. Sharing experiences, asking questions, and finding encouragement from others on a similar journey will help reduce your anxiety and improve your confidence going into surgery.
4. Meditation for Managing Discomfort
Various meditation techniques are specifically designed for pain management. Explore body scan meditations to observe knee or hip sensations without judgment. Visualization exercises can create a sense of calm around the surgical site. Loving-kindness meditations cultivate self-compassion during challenging moments.
5. Prehab Powerhouse
Explore the benefits of prehabilitation exercises before your surgery. Perform exercises that can strengthen the muscles surrounding your knee and hip joint, improve flexibility to prepare your body for a smoother and faster post-surgical recovery.
6. Celebrate Milestones, Big and Small
Realize the importance of acknowledging progress throughout recovery. Explore ways to celebrate even small victories, find motivation in milestones, and maintain a sense of accomplishment on the road to regaining mobility.
So, knowing how to best prepare for your upcoming surgery is one thing, but the entire process can still be a bit overwhelming. But don’t worry, I’m here to help support.
I’m Coach Darwin and I’ve been a physical therapist for over 20 years
I have successfully helped hundreds of patients prepare for and recover from Total Joint Replacements. I am passionate about facilitating a holistic approach to physical therapy which includes mindfulness and positive intention-setting in addition to physical exercises. I believe I have been successful with so many different patients because I provide a mindful approach to my care. I’ve also packaged my knowledge into an online eGuide which walks patients through a comprehensive process to best prepare for surgery.
Want to see a sample of our eGuide and see how it can help you?
Benefits you can expect
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Studies show that patients who participate in a prehabilitation program experience improved function, health-related quality of life, muscle strength, and reduced pain.
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Meditation has been shown to reduce pain and improve function following a Total Joint Replacement surgery.
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Online eGuide can be instantly accessed anytime, anywhere from your computer or mobile device.
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Exercise videos were selected specifically for your surgery AND demonstrated by a physical therapist.
-
Affordable care option saves you time and money from expensive office visits.
