Healing From Plantar Fasciitis Naturally
Plantar Fasciitis is a painful problem causing disability and everyday pain. Usually plantar fasciitis manifests as heel pain and is often caused by a sudden increase in physical activity. Plantar Fasciitis is common in runners and other types of athletes.
There are more than 3 million cases of plantar fasciitis in the US each year. The plantar fascia band is a thick band of tissue that runs from the heel bone to the toe box. If you have plantar fasciitis, this band will feel thickened and tight. Pressing on the band may cause pain.
The plantar fascia band will become tight and as such, tissue damage occurs. Left for long periods of time, the plantar fascia band can develop scar tissue, which also prevents fast healing.
Our Physical Therapists
Cross Bay Physical Therapy helps people everyday overcome foot conditions, especially plantar fasciitis. With plantar fasciitis, our physical therapists always find that the patient’s have tight muscles, particularly calf muscles. We focus on creating flexible, loose muscles in and around the foot including the plantar fascia band and the calf muscles. We also focus on re-strengthening the weak plantar fascia band and removing any scar tissue through deep tissue massage.
When you begin noticing foot pain, you will want to implement some stretching and strengthening exercises right away. If you continue to notice pain, it is to make an appointment for physical therapy. Here are a few examples of exercises to heal the plantar fascia band.
- While standing, place both feet flat on the ground about shoulder width apart. Then place a penny on the ball of the feet right where the big toe is. Next, place one pencil underneath the arch of each foot. Then, flex and squeeze the arch of each foot not allowing your foot to touch the pencils. While squeezing, push down on the penny underneath your big toe. You will feel yourself exercising the arch of your foot. Repeat 50 times.
- Calf Raises and Stretches - To apply calf raises, simply step up and lift yourself off of the ground with the toes of each foot until you feel the calf muscle tighten and then lower yourself back to 1 inch off of the floor. Repeat for 15 times for a total of 3 sets. To stretch, simply go to a step or calf-stretching equipment at your gym and place one foot in the air while standing on the second foot. Then press your foot downward past the stair feeling a stretch in your calf muscle. Hold for 60 seconds and then switch legs.
With a combination of stretching, strengthening, and deep tissue massage, our physical therapists can heal your plantar fasciitis condition within several weeks.
Call (718) 835-0084 and schedule your evaluation.