How to Treat Rehabilitating Plantar Fasciitis

Plantar fasciitis is a painful condition that affects the instep of the foot from the heel to the toes. It is often seen in athletes or people who are overweight. The first few steps after getting out of bed in the morning are the toughest ones of the day. In the most serious of instances, surgery is required. But there are ways of treating it that are less invasive. All it takes is a couple of items and a wall.

Things You'll Need

  • Soup can
  • Towel
  • BOSU
  • Foam roller
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Instructions

    • 1

      Focus on the small muscles on the bottom of your feet. These are called the plantar muscles. If they are weak, they can cause pain and further delay rehabilitation. To strengthen them, do one foot balance on a BOSU. This is a functional training tool that looks like a stability ball that has been cut in half. It has a flat side and an inflated dome side. Stand in the center of the flat side and hold for 30 seconds, then switch feet. Keep practicing until you can balance for 60 seconds easily.

    • 2

      Increase flexibility in your calves by borrowing from yoga. To stretch the calves, come into a downward facing dog position. To do this, kneel on all fours. Now lift your hips up toward the ceiling and shift your weight backward. Your hands should be under your shoulder blades and your body should be in about a 45 degree angle. Feel the stretch in the calves.

    • 3

      Get out a soup can. Place the soup can on the floor lengthwise. Step on top of it and slowly roll it back and forth with all of your body weight. You can also use a foam roller to do the same thing.

    • 4

      Do a facilitated stretch. Sit on the floor with a towel in your hands and your legs out in front of you and slightly spread apart. Wrap the towel around the balls of the affected foot and apply pressure backwards.

    • 5

      Tap the floor. Sit in a chair with one foot elevated. Point your big toe downward and your other four toes upward. Now tap your toe on the floor a series of times. Then reverse it. Point the big toe up and the little toes down and tap again.

    • 6

      Scrunch up your toes. Sit in a chair on a slippery surface such as hardwood. Place the towel down on the floor and step on it so half of your foot is on it and your heel is on the bare floor. Now curl your toes causing the towel to scrunch up.