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Dr. Brian Abelson

Plantar Fasciitis Relief Exercises

Updated: Aug 6


Woman Experiencing Foot Pain

To effectively resolve Plantar Fasciitis, it's essential to incorporate a strategic combination of exercises. This regimen should include stretching, myofascial release, strengthening, and balance exercises.


The specific exercises will vary depending on individual needs, considering factors such as kinetic chain involvement, muscle imbalances, and previous injuries. Therefore, the following information serves as a general guideline rather than a tailored recommendation for a specific case. The technical aspects of these exercises, including their biomechanical mechanisms and physiological effects, play a crucial role in their effectiveness for treating Plantar Fasciitis.


Article Index:

 

Red Flags


Red Flags

Before beginning an exercise routine, ensure that your condition is indeed Plantar Fasciitis and not another issue requiring immediate medical attention.


Caution: While Plantar Fasciitis pain is typically musculoskeletal and mechanical in origin, it is crucial to consult your physician if there are signs of a more severe issue before attempting any recommended exercises.


Seek medical attention immediately if you experience any of the following:


  • Persistent swelling and intense pain in the feet that do not subside after two or three days.

  • Severe foot pain following physical trauma, as fractures need to be ruled out.

  • Symptoms of significant nerve compression, such as muscle atrophy or pain that does not improve with rest or changes in body position.

  • Signs of infection, including a fever above 38°C (100°F), tenderness, warmth, and redness of the foot.

  • Inability to walk or bear weight on your feet.

 

Key Exercise Principles



Principle 1: No Pain, All Gain


Rehabilitation exercises should always be pain-free to ensure a safe environment. Engaging in painful activities can lead to abnormal neuromuscular patterns and worsen injuries. Exercising through pain may also result in central sensitization, increasing pain sensitivity. By focusing on pain-free exercises, patients often quickly break their pain cycle and see faster improvement.


Principle 2: Cultivate Your Power


Power differs from strength, representing maximum efficiency without excess effort. Greater power means tasks require less energy, freeing up more for healing and growth. Healthy soft tissues function like elastic cords, storing and releasing energy efficiently. However, restrictions from micro-tears or scar tissue can impede this process. Myofascial release can enhance power by improving soft tissue function and addressing these energy leaks.


Principle 3: Build Your Aerobic Base


A strong aerobic base is essential for recovery. The cardiovascular system delivers oxygen and nutrients to cells and removes waste, crucial for healing. Aerobic exercise boosts mitochondrial function, enhancing the body's ability to produce energy (ATP) for healing. This increased energy allows the body to focus on repairing injuries and eliminating waste, promoting faster recovery.


 

Person Stretching Their Foot

Scheduling PF Exercise Your Routines


Most patients follow this program for four to six weeks. Initially, focus solely on stretching and myofascial release exercises for the first two weeks. In the third week, begin incorporating strengthening exercises into your routine.


Perform stretching exercises six days a week, and do strengthening exercises three days a week, with a day of rest between each strengthening session. Allocate one day per week as a rest day, during which no exercises are performed.


Setting Program Expectations:


During the first week, do not expect significant changes and be aware that symptoms may initially increase. However, by the end of the four to six-week period, you can anticipate a substantial reduction in symptoms and an overall improvement in function. Many patients find they are entirely pain-free by the program's conclusion.


 

Flexibility and Myofascial Release Exercises


Complete these flexibility and myofascial release exercises one to three times daily, six days a week. These will be the only exercises you perform for the first two weeks. Consistency is key, as regular practice will help to alleviate tension and improve mobility, setting a strong foundation for the subsequent strengthening exercises.


Self Myofascial Release

Foot mobility is of paramount importance in the prevention of injuries, the enhancement of sports performance, and the management of various foot conditions such as plantar fasciitis and bunions. Appreciating the far-reaching impact of foot mobility on the entire kinetic chain, including the ankles, knees, hips, and lower back, is essential.



Sam's Daily Five Hip and Leg Stretches

Successfully resolving cases of Plantar Fasciitis often means addressing a larger kinetic chain. This routine increases flexibility in several regions, from calf muscles to hips.


 

Strengthening Exercises for Plantar Fasciitis


Begin these strengthening exercises in week 3, performing them for 15 to 20 minutes daily, three to four days a week. This schedule will help build the necessary muscle support while allowing adequate recovery time between sessions.


Effective Foot and Toe Strengthening Video
Click Image to Watch Video

Effective Foot and Toe Strengthening

Strong ankles, feet, and toes are essential for injury prevention and optimal sports performance. The anatomy and biomechanics of the foot and ankle complex play a vital role in maintaining the body's stability, balance, and movement.



Foot & Ankle Strengthening Routine

This foot and ankle strengthening routine works the flexors, extensors, and internal and external foot rotators using a theraband.








 

Balance Exercises


Start incorporating balance and proprioceptive exercises in week 4 of your program. Begin with beginner-level exercises for the first one or two weeks, allowing your body to adapt and build foundational skills. As you gain confidence and improve your balance, gradually progress to more advanced exercises. This will further enhance your stability and proprioception, promoting optimal recovery and long-term benefits.


Improve Your Balance - Exercises for Beginners

Balancing exercises are essential components of both Rehabilitation and Sports Performance training. These exercises should not be overlooked, as they can enhance one's ability to stabilize the body during functional movements.




Advanced Balance Exercises Video
Click Image to Watch Video

Improve Your Balance - Advanced Exercise

Balance exercises can be of great benefit to people of any age. Balance exercises improve your ability to control and stabilize your body's position. Balance exercises greatly reduce injury risk, rehabilitate current injuries, or increase your sports performance.



 

Aerobic Exercise


When dealing with plantar fasciitis, it's crucial to select low-impact aerobic exercises that minimize foot stress while enhancing cardiovascular fitness. Here are some excellent options:


  • Swimming: A non-weight-bearing exercise that's gentle on the feet and joints, providing a full-body workout.

  • Water Aerobics: The buoyancy of water reduces foot stress, making this a great low-impact exercise.

  • Cycling or Stationary Biking: Maintains cardiovascular fitness without excessive foot pressure.

  • Elliptical Training: Offers a low-impact workout that minimizes foot stress while improving lower body and cardiovascular fitness.

  • Rowing: Engages both upper and lower body, providing a low-impact workout that minimizes foot stress.


Gradually incorporate aerobic exercises to avoid worsening your condition. Aim for at least 150 minutes of low-impact aerobic exercise weekly, spread across several days. This could be 30 minutes daily for 5 days a week or shorter sessions if needed.


 

Conclusion


In conclusion, resolving plantar fasciitis requires a comprehensive and strategic approach that includes a combination of stretching, myofascial release, strengthening, and balance exercises. By understanding the biomechanics and physiological mechanisms underlying these exercises, patients can address the root causes of plantar fasciitis effectively. It is essential to follow a structured program, beginning with flexibility and myofascial release exercises in the first two weeks, and then progressively incorporating strengthening and balance exercises. This phased approach ensures a strong foundation is built, allowing for gradual improvement in function and reduction in pain.


Incorporating low-impact aerobic exercises like swimming, cycling, and elliptical training further supports cardiovascular fitness while minimizing foot stress. Adherence to the recommended exercise frequency and intensity is crucial for optimal recovery. By the end of a four to six-week program, many patients experience significant symptom relief and improved functionality, often becoming entirely pain-free. Always consult with a healthcare professional to tailor the exercise regimen to individual needs and ensure a safe, effective recovery journey.


 

References


  1. Taunton, J. E., Ryan, M. B., Clement, D. B., McKenzie, D. C., Lloyd-Smith, D. R., & Zumbo, B. D. (2002). A retrospective case-control analysis of 2002 running injuries. British Journal of Sports Medicine, 36(2), 95-101.

  2. Martin, R. L., Davenport, T. E., Reischl, S. F., McPoil, T. G., Matheson, J. W., Wukich, D. K., ... & Carcia, C. R. (2014). Heel pain—plantar fasciitis: revision 2014. Journal of Orthopaedic & Sports Physical Therapy, 44(11), A1-A33.

  3. Riddle, D. L., Schappert, S. M. (2004). Volume of ambulatory care visits and patterns of care for patients diagnosed with plantar fasciitis: a national study of medical doctors. Foot & Ankle International, 25(5), 303-310.

  4. Cheung, R. T., Sze, L. K., Mok, N. W., & Ng, G. Y. (2016). Intrinsic foot muscle volume in experienced runners with and without chronic plantar fasciitis. Journal of Science and Medicine in Sport, 19(9), 713-715.

  5. Bolívar, Y. A., Munuera, P. V., & Padillo, J. P. (2013). Relationship between tightness of the posterior muscles of the lower limb and plantar fasciitis. Foot & Ankle International, 34(1), 42-48.

  6. Sullivan, J., Burns, J., Adams, R., Pappas, E., & Crosbie, J. (2015). Musculoskeletal and activity-related factors associated with plantar heel pain. Foot & Ankle International, 36(1), 37-45.

  7. DiGiovanni, B. F., Nawoczenski, D. A., Lintal, M. E., Moore, E. A., Murray, J. C., Wilding, G. E., & Baumhauer, J. F. (2003). Tissue-specific plantar fascia-stretching exercise enhances outcomes in patients with chronic heel pain: a prospective, randomized study. The Journal of Bone and Joint Surgery, 85(7), 1270-1277.


 

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DR. BRIAN ABELSON, DC. - The Author


Photo of Dr. Brian Abelson

With over 30 years of clinical practice and experience in treating over 25,000 patients with a success rate of over 90%, Dr. Abelson created the powerful and effective Motion Specific Release (MSR) Treatment Systems.


As an internationally best-selling author, he aims to educate and share techniques to benefit the broader healthcare community.


A perpetual student himself, Dr. Abelson continually integrates leading-edge techniques into the MSR programs, with a strong emphasis on multidisciplinary care. His work constantly emphasizes patient-centred care and advancing treatment methods. His practice, Kinetic Health, is located in Calgary, Alberta, Canada.



 


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