If you are struggling with Plantar Fasciitis try these helpful tips and exercises to get you moving again.

As Chartered Physios we have come across a few key  that we have found to be useful when dealing with foot pain and issues such as Plantar Fasciiitis through our combined 40 years experience in the Health & Fitness industry. 

1. Adjust Load | in the absence of trauma, pain in the foot and ankle region often relates to walking or running load. You may need to adjust this if this is a factor. This is known as deloading. You may not need to stop the activity all together. As your symptoms improve you can gradually and progressively reintroduce walking/running activity.

2. Desensitise | decrease tissue sensitivity with myofascial rolling and neural mobilisation at the foot and ankle and higher up the chain. Try rolling the foot, calf and glute muscles. 

3. Build Strength & Tissue Capacity with Loaded Movement | use heel raises (both straight and bent knee variations) to build tissue strength and capacity around the foot and ankle. Build into plyometrics when able - a health professional such as a Physiotherapist can help you with finding the right variations for you. It is also usually really valuable to work the entire kinetic chain. In this instance an exercise like a bridge or lunge can work well. 

Check out this short video to see an example of what rehab for plantar fascia pain might look like.

*These are suggestions only and do not constitute medical advice. We always endorse seeing a health professional.