{"id":191,"date":"2018-09-29T19:46:47","date_gmt":"2018-09-29T18:46:47","guid":{"rendered":"http:\/\/thepainfreephysio.com\/?p=191"},"modified":"2019-01-13T20:17:39","modified_gmt":"2019-01-13T20:17:39","slug":"physiotherapy-exercises-for-common-problems-heel-pain-plantar-fasciitis","status":"publish","type":"post","link":"https:\/\/thepainfreephysio.com\/index.php\/2018\/09\/29\/physiotherapy-exercises-for-common-problems-heel-pain-plantar-fasciitis\/","title":{"rendered":"Physiotherapy Exercises for common problems heel pain, Plantar fasciitis"},"content":{"rendered":"<figure id=\"attachment_192\" aria-describedby=\"caption-attachment-192\" style=\"width: 300px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-192\" src=\"http:\/\/thepainfreephysio.com\/wp-content\/uploads\/2018\/09\/plantar-fascia-300x284.jpg\" alt=\"Plantar fasciitis\" width=\"300\" height=\"284\" srcset=\"https:\/\/thepainfreephysio.com\/wp-content\/uploads\/2018\/09\/plantar-fascia-300x284.jpg 300w, https:\/\/thepainfreephysio.com\/wp-content\/uploads\/2018\/09\/plantar-fascia-768x726.jpg 768w, https:\/\/thepainfreephysio.com\/wp-content\/uploads\/2018\/09\/plantar-fascia.jpg 897w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><figcaption id=\"caption-attachment-192\" class=\"wp-caption-text\">Plantar fasciitis<\/figcaption><\/figure>\n<p><iframe loading=\"lazy\" title=\"Effective physiotherapy treatment and exercises for plantar fasciitis (heel pain)\" width=\"525\" height=\"295\" src=\"https:\/\/www.youtube.com\/embed\/Ov_idPj1VZA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p><span lang=\"ml\">What is Plantar fasciitis? \u0d2a\u0d4d\u0d32\u0d3e\u0d7b\u0d38\u0d7c \u0d2b\u0d3e\u0d38\u0d3f\u0d2f\u0d48\u0d31\u0d4d\u0d31\u0d3f\u0d38\u0d4d \u0d0e\u0d28\u0d4d\u0d24\u0d3e\u0d23\u0d4d?<\/span><span lang=\"ml\"><br \/>\n<\/span><\/p>\n<p>Plantar fasciitis is a painful condition fo the heel, it is caused due to inflammation of plantar fascia as a result of prolonged standing.<\/p>\n<p>&nbsp;<\/p>\n<p>is there a cure for plantar fasciitis? yes, physiotherapy and exercises can\u00a0give\u00a0good pain relief.<\/p>\n<p>&nbsp;<\/p>\n<p>Painfree Physio &amp; 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<\/p>\n<p>&nbsp;<\/p>\n<p id=\"u28700-2\">What Causes Heel Pain?<\/p>\n<p>Some of the common reasons for heel pain are<\/p>\n<ul>\n<li>\u00a0Overweight<\/li>\n<li>Standing for a long time<\/li>\n<li>Weak foot muscles<\/li>\n<li>Tight calf muscles<\/li>\n<li>\u00a0Flat foot<\/li>\n<\/ul>\n<p>The pain in the heel could be due to stretched plantar fascia or even due to a bone spur.<\/p>\n<p>1. Application of compression wraps to bottom of foot or ice bottle rolls<\/p>\n<figure id=\"attachment_197\" aria-describedby=\"caption-attachment-197\" style=\"width: 300px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-197\" src=\"http:\/\/thepainfreephysio.com\/wp-content\/uploads\/2018\/09\/cold-pack-on-knee-2-300x185.jpg\" alt=\"cold pack on knee for plantar fascistic\" width=\"300\" height=\"185\" srcset=\"https:\/\/thepainfreephysio.com\/wp-content\/uploads\/2018\/09\/cold-pack-on-knee-2-300x185.jpg 300w, https:\/\/thepainfreephysio.com\/wp-content\/uploads\/2018\/09\/cold-pack-on-knee-2.jpg 650w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><figcaption id=\"caption-attachment-197\" class=\"wp-caption-text\">cold pack on knee for plantar fascistic<\/figcaption><\/figure>\n<p id=\"u28747-2\">2. Try performing a contrast bath<\/p>\n<ul>\n<li>Cold dip- 2 min<\/li>\n<li>Hot dip- 2 min<\/li>\n<li>repeat 3 twice a day morning and night<\/li>\n<\/ul>\n<figure id=\"attachment_199\" aria-describedby=\"caption-attachment-199\" style=\"width: 300px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-199\" src=\"http:\/\/thepainfreephysio.com\/wp-content\/uploads\/2018\/09\/Contrast-bath-image-300x246.jpg\" alt=\"Contrast bath for pain relief \" width=\"300\" height=\"246\" srcset=\"https:\/\/thepainfreephysio.com\/wp-content\/uploads\/2018\/09\/Contrast-bath-image-300x246.jpg 300w, https:\/\/thepainfreephysio.com\/wp-content\/uploads\/2018\/09\/Contrast-bath-image-768x630.jpg 768w, https:\/\/thepainfreephysio.com\/wp-content\/uploads\/2018\/09\/Contrast-bath-image.jpg 1024w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><figcaption id=\"caption-attachment-199\" class=\"wp-caption-text\">Contrast bath for pain relief<\/figcaption><\/figure>\n<p id=\"u28761-2\">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<\/p>\n<figure id=\"attachment_200\" aria-describedby=\"caption-attachment-200\" style=\"width: 300px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-200\" src=\"http:\/\/thepainfreephysio.com\/wp-content\/uploads\/2018\/09\/foot-health-towel-stretch-300x200.jpg\" alt=\"foot-health-towel-stretch\" width=\"300\" height=\"200\" \/><figcaption id=\"caption-attachment-200\" class=\"wp-caption-text\">foot-health-towel-stretch<\/figcaption><\/figure>\n<p>4. Try using a heal spur insole in case of bone spur<\/p>\n<figure id=\"attachment_202\" aria-describedby=\"caption-attachment-202\" style=\"width: 300px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-202\" src=\"http:\/\/thepainfreephysio.com\/wp-content\/uploads\/2018\/09\/heel-spur-pads.jpg\" alt=\"heel-spur-pads\" width=\"300\" height=\"300\" srcset=\"https:\/\/thepainfreephysio.com\/wp-content\/uploads\/2018\/09\/heel-spur-pads.jpg 300w, https:\/\/thepainfreephysio.com\/wp-content\/uploads\/2018\/09\/heel-spur-pads-150x150.jpg 150w, https:\/\/thepainfreephysio.com\/wp-content\/uploads\/2018\/09\/heel-spur-pads-100x100.jpg 100w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><figcaption id=\"caption-attachment-202\" class=\"wp-caption-text\">heel-spur-pads<\/figcaption><\/figure>\n<p>5. perform some additional foot strengthening exercises<\/p>\n<figure id=\"attachment_203\" aria-describedby=\"caption-attachment-203\" style=\"width: 300px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-203\" src=\"http:\/\/thepainfreephysio.com\/wp-content\/uploads\/2018\/09\/towel-curl-exercise-300x196.jpg\" alt=\"towel curl exercise\" width=\"300\" height=\"196\" srcset=\"https:\/\/thepainfreephysio.com\/wp-content\/uploads\/2018\/09\/towel-curl-exercise-300x196.jpg 300w, https:\/\/thepainfreephysio.com\/wp-content\/uploads\/2018\/09\/towel-curl-exercise.jpg 460w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><figcaption id=\"caption-attachment-203\" class=\"wp-caption-text\">towel curl exercise<\/figcaption><\/figure>\n<p>This will maintain your foot arch and will prevent further weakening of the plantar fascia.<\/p>\n<p id=\"u28814-2\">6. Seek professional help<\/p>\n<p>Pain not reducing with the above measures seek professional help. Physiotherapy techniques like ultrasound therapy,\u00a0 Myofascial release, needling, followed by a customized rehab program will give good results.<\/p>\n<p>&nbsp;<\/p>\n<figure id=\"attachment_204\" aria-describedby=\"caption-attachment-204\" style=\"width: 300px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-204\" src=\"http:\/\/thepainfreephysio.com\/wp-content\/uploads\/2018\/09\/Therapeutic-Ultrasound-300x201.jpg\" alt=\"Therapeutic-Ultrasound\" width=\"300\" height=\"201\" srcset=\"https:\/\/thepainfreephysio.com\/wp-content\/uploads\/2018\/09\/Therapeutic-Ultrasound-300x201.jpg 300w, https:\/\/thepainfreephysio.com\/wp-content\/uploads\/2018\/09\/Therapeutic-Ultrasound.jpg 600w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><figcaption id=\"caption-attachment-204\" class=\"wp-caption-text\">Therapeutic-Ultrasound<\/figcaption><\/figure>\n<figure id=\"attachment_205\" aria-describedby=\"caption-attachment-205\" style=\"width: 300px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-205\" src=\"http:\/\/thepainfreephysio.com\/wp-content\/uploads\/2018\/09\/PlantarFasciitis-300x180.jpg\" alt=\"\" width=\"300\" height=\"180\" srcset=\"https:\/\/thepainfreephysio.com\/wp-content\/uploads\/2018\/09\/PlantarFasciitis-300x180.jpg 300w, https:\/\/thepainfreephysio.com\/wp-content\/uploads\/2018\/09\/PlantarFasciitis.jpg 750w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><figcaption id=\"caption-attachment-205\" class=\"wp-caption-text\">The doctor-podiatrist does an examination and massage of the patient&#8217;s foot in the clinic.<\/figcaption><\/figure>\n<p>For further questions feel free to contact us at 9400012548<\/p>\n<p>-The Painfree Physio &amp; Sports Rehab team<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>What is Plantar fasciitis? \u0d2a\u0d4d\u0d32\u0d3e\u0d7b\u0d38\u0d7c \u0d2b\u0d3e\u0d38\u0d3f\u0d2f\u0d48\u0d31\u0d4d\u0d31\u0d3f\u0d38\u0d4d \u0d0e\u0d28\u0d4d\u0d24\u0d3e\u0d23\u0d4d? Plantar fasciitis is a painful condition fo the heel, it is caused due to inflammation of plantar fascia as a result of prolonged standing. &nbsp; is there a cure for plantar fasciitis? yes, physiotherapy and exercises can\u00a0give\u00a0good pain relief. &nbsp; Painfree Physio &amp; Sports Rehab have effectively helped [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-191","post","type-post","status-publish","format-standard","hentry","category-physiotherapy"],"_links":{"self":[{"href":"https:\/\/thepainfreephysio.com\/index.php\/wp-json\/wp\/v2\/posts\/191","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thepainfreephysio.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thepainfreephysio.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thepainfreephysio.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thepainfreephysio.com\/index.php\/wp-json\/wp\/v2\/comments?post=191"}],"version-history":[{"count":0,"href":"https:\/\/thepainfreephysio.com\/index.php\/wp-json\/wp\/v2\/posts\/191\/revisions"}],"wp:attachment":[{"href":"https:\/\/thepainfreephysio.com\/index.php\/wp-json\/wp\/v2\/media?parent=191"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thepainfreephysio.com\/index.php\/wp-json\/wp\/v2\/categories?post=191"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thepainfreephysio.com\/index.php\/wp-json\/wp\/v2\/tags?post=191"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}