Physiotherapy Exercises for common problems heel pain, Plantar fasciitis

What is Plantar fasciitis? പ്ലാൻസർ ഫാസിയൈറ്റിസ് എന്താണ്?

Plantar fasciitis is a painful condition fo the heel, it is caused due to inflammation of plantar fascia as a result of prolonged standing.

 

is there a cure for plantar fasciitis? yes, physiotherapy and exercises can give good pain relief.

 

Painfree Physio & Sports Rehab have effectively helped numerous patients suffering from plantar fasciitis, some of the easy and very effective methods to manage plantar fasciitis pain is shown below

 

What Causes Heel Pain?

Some of the common reasons for heel pain are

•  Overweight
• Standing for a long time
• Weak foot muscles
• Tight calf muscles
•  Flat foot

The pain in the heel could be due to stretched plantar fascia or even due to a bone spur.

1. Application of compression wraps to bottom of foot or ice bottle rolls

2. Try performing a contrast bath

• Cold dip- 2 min
• Hot dip- 2 min
• repeat 3 twice a day morning and night

3. Ankle Calf towel stretch will help a lot stretch your ankle with the help of a towel, maintain for 30 sec, repeat for 3 times twice daily

4. Try using a heal spur insole in case of bone spur

5. perform some additional foot strengthening exercises

This will maintain your foot arch and will prevent further weakening of the plantar fascia.

6. Seek professional help

Pain not reducing with the above measures seek professional help. Physiotherapy techniques like ultrasound therapy,  Myofascial release, needling, followed by a customized rehab program will give good results.

 

For further questions feel free to contact us at 9400012548

-The Painfree Physio & Sports Rehab team