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PHYSICAL THERAPY EXERCISES FOR PLANTAR FASCIITIS

You’re on your feet all day, so it’s nice to give them a break once in a while. Here are some physical therapy exercises by James Patterson to help rehab your feet. Then come visit us at San Diego Sports Physical Therapy for more exercises.

Plantar fasciitis is a condition where the plantar fascia — a band of tissue running from the heel to the ball of the foot — becomes inflamed through overuse, injury or other trauma. Certain physical therapy exercises may be beneficial in easing the pain associated with plantar fasciitis so you can get back to doing the things you’re used to.
BENEFITS
Physical therapy exercises can prove useful not only for reducing plantar fasciitis pain but also from preventing it from coming back in the future. Stretching helps warm up the tissue as well as encourages blood flow to the area, which can help prevent strains and tears in the tissue.

PLANTAR FASCIA STRETCH
The most simple and common way to exercise the tissue of the plantar fascia in order to prevent or lessen the effects of plantar fasciitis is through a simple stretch. Start by facing a wall or other sturdy object you can brace yourself against. Put both hands on the wall and step forward with your left foot. Keep your right foot back and flat on the ground. Bend your right knee so your leg moves towards the wall, but keep your right foot flat. You will begin to feel a stretch in your right heel. Hold this stretch for 10 to 15 seconds. Switch feet and do the same stretch for your left heel. Stretch each heel two or three times each as part of your physical therapy exercise routine.
BALL ROLL
The ball roll helps soften and relax the plantar fasciitis tissue and can be done while sitting down to the computer or watching TV. Find a small ball the size of a tennis ball. Place it on the floor and put your foot on top of it. Slowly roll the ball along the arch of your foot and your heel. Apply downward pressure on the ball to increase the massage effect on your plantar fasciitis. Perform the ball roll for 30 seconds at a time, stopping in between to let your foot rest.
STAIR DIP
Another effective exercise that helps stretch out the plantar fascia, the stair dip only requires the use of a stair or other elevated surface such as a curb. Stand with one foot on the step and the other in the air. Place your foot so your toes are on the step, with the rest of the foot hanging off the edge. Use your toes to lift your body up so you’re on the tiptoes of your foot. Hold this position for 10 seconds, then lower your body back down so the heel of your foot is slightly below the edge of the step. Hold for another 10 seconds. Repeat three to four times as part of your exercise.
CONSIDERATIONS
If you have a serious injury to your plantar fascia or Achilles tendon, these exercises may cause extreme case. If that is that case, contact your doctor immediately, who may need to examine you for more serious injury that might require further therapy or even surgery.

References
Sports Injury Clinic: Stretching for Plantar Fasciitis
American Academy of Orthopaedic Surgeons: Plantar Fasciitis and Bone Spurs
Family Doctor: Plantar Fasciitis

Posture Tips for Moms

If you’re a busy mom with little ones running around, the stress and activity may wear you down. Don’t let your back suffer! Take a look at this article and video from MoveForwardPT so you can maintain the best posture and prevent back injuries! If you would like to learn about more tips on how to prevent injuries, come visit us at San Diego Sports Physical Therapy today!

Lifting and carrying a child, picking up toys off of the floor, and pushing a stroller are normal daily tasks for mothers. The American Physical Therapy Association (APTA) offers tips to help moms and other caregivers accomplish these daily feats without aches and pains.

Physical therapists are experts in movement and function, especially when movement involves a change in “normal” patterns of movement.
Lifting Your Child From the Floor

When picking your child up off the floor, you should use a half-kneel lift. First, stand close to your child on the floor. While keeping your back straight, place one foot slightly forward of the other foot, and bend your hips and knees to lower yourself onto one knee. Once down on the floor, grasp your child with both arms and hold him or her close to your body. Tighten your stomach muscles, push with your legs, and slowly return to the standing position. To place your child onto the floor, the same half-kneel technique should be performed.
Carrying/Holding Your Child

When holding or carrying your child, you should always hold him or her close to your body and balanced in the center of your body. Avoid holding your child in one arm and balanced on your hip. When using a child carrier, be sure to keep your back straight and your shoulders back to avoid straining your back and neck.
Picking up Toys From the Floor

As a mother, you will find yourself cleaning up after your child often. When picking toys up from the floor, keep your head and back straight, and while bending at your waist, extend one leg off the floor straight behind you.
Lifting Your Child Out of the Crib

If your child’s crib has a rail that lowers, you will want it in the lowest position when lifting your child out of the crib. As you lift, keep your feet shoulder-width apart, knees slightly bent. Arch your low back and, while keeping your head up, bend at your hips. With both arms, grasp your child and hold him or her close to your chest. Straighten your hips so you are in an upright position, and then extend your knees to return to a full stand. To return your child to the crib, use the same technique and always remember to keep your child close to your chest.
Pushing a Stroller

When pushing your child in a stroller, you will want to stay as close to the stroller as possible, allowing your back to remain straight and your shoulders back. The force to push the stroller should come from your entire body, not just your arms. Avoid pushing the stroller too far ahead of you because this will cause you to hunch your back and shoulders forward.

Posture Tips Video from MoveForwardPT

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PHYSICAL THERAPY EXERCISES FOR PLANTAR FASCIITIS

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