Tuesday, 12 July 2022 00:00

Foot Exercises Can Help Relieve Plantar Fasciitis Pain

One of the most common causes of heel pain is a condition known as plantar fasciitis. This involves inflammation of the band of tissue that runs from the heel to the base of the toes along the sole of the foot. Plantar fasciitis usually causes a stabbing pain in the foot, especially when first getting up in the morning. It is common to runners and people who are overweight. Some simple exercises and stretches can help to ease the pain of plantar fasciitis, and it is important to visit a podiatrist for an exam and diagnosis before embarking on any exercise regime. The standing calf stretch can help loosen the calf muscles that connect your leg to your heel. Stand facing a wall, touching it lightly with both hands. Place one foot straight back and bend the opposite knee while pressing into the wall. Change legs and repeat. A seated towel stretch can be felt in both the calf and the foot. Sit on a mat with both legs straight ahead. Wrap the towel along the ball of one foot and pull it toward you. Hold for 30 seconds and change feet. A podiatrist can recommend other exercises and therapies to ease the pain of plantar fasciitis.  

Plantar fasciitis is a common foot condition that is often caused by a strain injury. If you are experiencing heel pain or symptoms of plantar fasciitis, contact one of our podiatrists from Dr. Jeffrey J. Betman & Associates . Our doctors can provide the care you need to keep you pain-free and on your feet.

What Is Plantar Fasciitis?

Plantar fasciitis is one of the most common causes of heel pain. The plantar fascia is a ligament that connects your heel to the front of your foot. When this ligament becomes inflamed, plantar fasciitis is the result. If you have plantar fasciitis you will have a stabbing pain that usually occurs with your first steps in the morning. As the day progresses and you walk around more, this pain will start to disappear, but it will return after long periods of standing or sitting.

What Causes Plantar Fasciitis?

  • Excessive running
  • Having high arches in your feet
  • Other foot issues such as flat feet
  • Pregnancy (due to the sudden weight gain)
  • Being on your feet very often

There are some risk factors that may make you more likely to develop plantar fasciitis compared to others. The condition most commonly affects adults between the ages of 40 and 60. It also tends to affect people who are obese because the extra pounds result in extra stress being placed on the plantar fascia.


  • Take good care of your feet – Wear shoes that have good arch support and heel cushioning.
  • Maintain a healthy weight
  • If you are a runner, alternate running with other sports that won’t cause heel pain

There are a variety of treatment options available for plantar fasciitis along with the pain that accompanies it. Additionally, physical therapy is a very important component in the treatment process. It is important that you meet with your podiatrist to determine which treatment option is best for you.

If you have any questions, please feel free to contact our offices located in Northwest Chicago, Southwest Chicago, and Wicker Park, Chicago, IL . We offer the newest diagnostic and treatment technologies for all your foot care needs.


Read more about Plantar Fasciitis

Connect With Us