Plantar fasciitis can be the culprit of your foot pain:

Pain from plantar fasciitis can be difficult. Patients with plantar fasciitis commonly experience foot pain in the soles in the morning when they first get out of bed or when they stand up from a chair. After moving, this soreness and pain typically subside. Plantar fasciitis can be treated in a variety of ways, including with medicine, self-massage methods, supportive shoe inserts, a night splint, or exercises. Exercises can be done quickly and easily to relieve pain and discomfort. This article has been produced to describe a few exercises that have been designed and modified by our expert team of physiotherapists at Elite physiotherapy and sports injury centre.

Physiotherapy for foot pain:

Seated Towel Stretch with Towel:

This stretching is done by sitting on the floor with a painful leg straight in front. use a towel or belt to loop it around the painful foot. Hold the towel/belt with both hands, then gently pull the foot toward the body, while keeping the knee straight. Hold the stretch for 30 seconds then relax. Repeat this stretch 5 times.

Benefits of the towel stretch:

It will stretch your feet’s fascia, and improve blood circulation. Hence improve the nutrient supply to your feet.

Frozen Water Bottle Rolls

Take a frozen water bottle. Sit on a chair. Place the barefoot on the bottle. Roll the foot back and forth with a little pressure. Repeat 20 times.

Benefits of frozen water bottle rolls:

It will cause pain reduction and control inflammation.

Wall Calf Stretch

A patient is positioned facing a wall.  At eye level, place the palms on the wall.  Keep the heel on the ground while bringing the affected leg back. Place the other leg forward and bend that knee. Rotate the rear foot just a little bit inward. slowly lean toward the wall ill the calf muscles start to stretch.  Make sure the back leg is straight.  For 30 seconds, maintain the stretch. Repeat five times from the starting position.

Tennis Ball Roll

The patient sits in a chair and places a ball beneath the patient’s painful foot. In order to feel a stretch in the plantar fascia ligament, the patient then rolls the ball back and forth under the arch of the foot. For 3-5 minutes, keep rolling the ball. Repeat this stretch twice daily.

Sideways Leg Lifts

The patient is instructed to lie on his or her side with the head relaxed against the lower arm.  Stack the legs together after straightening them. Tighten the front thigh muscles of the upper leg. Lift the upper leg about 8 inches away from the opposite leg.  Lower this leg gradually while keeping it straight.
Perform two sets of 15 repetitions.

Crossover Fascia Stretch

during this exercise, The injured foot is crossed over the other knee.  Hold the toes and draw them up towards the shin until the patient feels a stretch in the arch.  Do three sets of this stretch while holding it for 30 seconds each.

Ballet Raises

The patient stands in front of the chair with both feet flat on the ground.  Take hold of the chair’s support, and come to your tiptoes by raising your heel, and hold for five seconds. Slowly descend. Perform two sets of 15 repetitions each, with a 30-second break in between each set.

Step-Up Arch Extensions

Stand on the edge of the step and let your 60 percent foot hang in the air. Then the patient drops the heel toward the step below until the arch starts to stretch. Next, maintain the stretch for 30 seconds, then repeat three times.

Monkey Foot Towel Lift

The patient performs this exercise while seated in a chair with a towel on the floor on the forefoot of them.  raising the towel with the toes while keeping the heel bone on the floor, then relax.  Start with 10 repetitions and go up to 20 repetitions.

If any of the exercises make you feel worse, stop doing them right once and consult your physiotherapist.

Apart from the above home-based exercise program, Elite physiotherapy and sports injury centre have specialized treatment programs for plantar fasciitis which include:

• Extracorporeal shockwave therapy.
• Super Inductive System.
• High-intensity Laser therapy.
• Combo therapy.
• Cryo-air therapy.
• Manual therapy.
• Cupping therapy.
• Dry needling/Acupuncture, etc.