Plantar Fasciitis is a common injury that is associated with pain located in the bottom of your foot or heel. The muscles and tendons under your foot become inflamed making it difficult to bear weight on your foot, especially in the morning.
What Causes Plantar Fasciitis?
Plantar Fasciitis can be caused by having flat feet, tight muscles in your calves, weak muscles in your feet and overuse.
3 Rehab Exercises for Plantar Fasciitis
1. Downward Dog Rock:
Start in a high plank position.
Push your hips up towards the sky.
Push your weight back until you feel a stretch in the back of your legs.
Hold, then repeat from the starting position.
2. Toe Yoga
Press toes 2-5 into the ground and raise your big toe
Then, Press your big toe into the ground, while raise the other 4 toes in the air
3. Lacrosse Ball Massage
Place a tennis ball or lacrosse ball under your foot.
Move your foot over the ball searching for tight areas.
When you find a tight area, hold pressure on the area for 30 seconds while flexing and extending your toes.
Meet the Author
Dr. Lucas Hiller, PT, DPT is dedicated to the wellness of each and every person who walks through the door. With his knowledge, he helps health conscious individuals live their most active and fit life without the need for pills, injections or surgery. When Dr. Hiller isn't using his magic touch to keep people as active and healthy as they can, he's attending classes and conferences to implement the most innovative practices and technologies to address his patients' needs.
All information on this website is intended for instruction and informational purposes only. The authors are not responsible for any harm or injury that may result. Significant injury risk is possible if you do not follow due diligence and seek suitable professional advice about your injury. No guarantees of specific results are expressly made or implied on this website.