Selected Exercise
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Plantar Fascia Isometrics Stand at a chair, counter, wall, or other surface for balance support. Place your affected foot on a small step or thick textbook. Place a small, folded towel under your toes and move your foot back until only your mid and forefoot are on the step while the heel is off of the step). However, you must keep your foot straight and neutral; don’t allow your heel to hang down or lift up. Hold this position for 45 seconds, then sit and rest for 2 minutes. Repeat 5 times to complete 1 session of isometrics. Perform 1-2 sessions per day while symptoms are present. Once the pain stops, you may stop performing this activity; if the pain returns, resume this activity. If this activity is too challenging or extremely painful (there will likely be mild to moderate pain, which is a good sign and means this will work for you), then perform on both feet at the same time. So, both feet will be positioned on the step/book as pictured simultaneously. If you experience plantar fascia pain on both feet, you may also perform the activity with both feet at the same time; however, if that is too easy or it does not cause any pain at all, then perform each foot separately. If you experience plantar fascia pain, it is also importance that you wear comfortable shoes with good arch support both inside and outside of your home.
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Hold
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Created - Nov 2nd, 2022
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Exercise Created By
Jennifer Canales, PT, DPT, FAAOMPT
