3 Simple Exercises You Can Do At Home to Help Resolve Plantar Faciopathy

Plantar Fasciopathy, or perhaps more commonly known as Plantar Fasciitis, is a common foot condition. It’s typically characterised by inflammation and pain in the plantar fascia, a thick tissue band stretching beneath the foot, linking the heel bone to the toes. Typically this condition will induce discomfort and tenderness in the heel region.

The exact cause of plantar fasciopathy is not always clear, but several factors can contribute to its development, including:

1. Overuse: Plantar fasciopathy often occurs in individuals who are constantly on their feet, especially in activities that involve running, jumping, or prolonged standing.
2. Incorrect Footwear: Wearing shoes with inadequate support or improper fit can strain the plantar fascia and lead to discomfort.
3. Flat Feet or High Arches: Abnormal foot arches can affect the way weight is distributed on the feet, putting additional stress on the plantar fascia.
4. Tight Achilles Tendon: A tight Achilles tendon or calf muscles can increase the strain on the plantar fascia.

Potential Exercises To Help Resolve Plantar Faciopathy

⁣A fasciopathy will typically settle over time with isometric strengthening. Some examples of this are shown below. Some pain can be expected with the exercise, however, typically not exceeding a 4/10 pain. If you experience more pain please stop immediately and consult a physio or medical professional.

1. Off Step Hold:

You can use 1 leg or if it is too painful 2 legs. Weight through the balls of your feel and aim to keep tension through the arch of your foot. Try holding for 30 second holds with 30 second rest for 4 sets. If this is too easy or hard, adjust accordingly.⁣

2. Foam Roling:

Through the calves (regressions shown): The aim is to loosen the calf muscles to reduce the tension and stress placed on the plantar fascia. Find tender spots and spend more time on them. Try to spend 5 mins a day on this during your recovery.

1. ⁣1 leg with full body weight behind you (if you are able to tolerate that pressure). ⁣
2. Drop your bottom to the floor if the pressure is too uncomfortable. ⁣
3. Try 2 legs sharing the pressure if all of the other positions were unbearable. ⁣

3. Rolling Out The Plantar Facia Itself:

This is a great exercise to do in front of the TV. Use a trigger/lacrosse/golf/tennis ball (the firmer the better). Place pressure through the underside of your foot, rolling between the heel and knuckles of the toes. Find tender spots and spend more time on them.

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