Plantar Fasciitis
Plantar fasciitis is an overuse condition caused by inflammation of the thick band of tissue that connects the heel bone to the toes.
Download our overview with stretches and exercises PDF
Causes
There are a number of reasons why plantar fasciitis may occur. Some common ones include:
Overuse
New or increased activity
Improper shoewear
Training on hard surfaces
Tight achilles tendons
Symptoms
Common symptoms related to plantar fasciitis are:
Pain on the bottom of the foot, especially the heel, when you weight bear
Tight calf muscles that make it difficult to extend your foot and bring your toes up toward your shin
Diagnosis
To determine if your child has plantar fasciitis, our specialists will perform a physical exam that may include flexibility tests, stress tests, muscle tests and gait analysis. These additional tests will help our specialized team better understand your child’s condition, assess range of motion and identify abnormalities that might occur in bone alignment or muscle function. After a physical exam, our specialists may also order imaging tests such as an X-ray, MRI, ultrasound or computed tomography.
Treatment
Possible non-surgical treatments your doctor may offer or recommend to treat your child’s plantar fasciitis include:
Rest and activity modification
Shoewear and orthosis modifications
Physical therapy and home stretching program
Over the counter nonsteroidal anti-inflammatory drug (NSAIDs)
At-Home Care
Common at-home treatment options for plantar fasciitis include:
Icing the Area:
Put ice packs wrapped in a towel or thin cloth on your child’s foot for 20–30 minutes every 3-4 hours for the first 2-3 days. If pain does not go away, contact your healthcare provider.
Elevating the Injured Foot:
Elevate your child’s foot by placing it on a pillow when your child is lying down. Elevating it above the heart level can help reduce swelling and pain.
Taking Non-Prescription Medication:
Take a non-steroidal, anti-inflammatory drug (NSAID), such as ibuprofen as recommended by your healthcare provider.
Exercising:
Your doctor may recommend doing exercises at home. These are designed to stretch the affected foot, maintain range of motion in the joint and strengthen your child’s foot.
Also Note
Frozen Water Bottle Roll
:
This at-home treatment may also help your child’s foot feel better.
Roll the bare, injured foot back and forth from heel to mid-arch over a frozen water bottle. Repeat for 3 to 5 minutes. This is particularly helpful if done first thing in the morning.
Rehabilitation Exercises
Below are common exercises a doctor may recommend to help your child recover after plantar fasciitis. Always check with your doctor to find out which exercises are right for your child.
Stretching
Towel Stretch
Sit on a hard surface with injured leg stretched out in front.
Loop a towel around the ball of the foot.
Pull the towel toward the body keeping knee straight.
Hold for 30 seconds. Repeat 3 times.
Standing Calf Stretch
Facing a wall, put hands against the wall at about eye level.
Keep the uninjured leg forward and the injured leg back about 12-18 inches.
Keep the injured leg straight and the heel on the floor.
Keep toes pointed towards the wall.
Next, do a slight lunge by bending the knee of the forward leg. Tell your child to lean into the wall until they feel a stretch in the calf muscle.
Hold for 30-60 seconds. Repeat 3 times.
Standing Soleus Stretch
Facing a wall, put hands against the wall at about eye level.
Keep the uninjured leg forward and the injured leg back about 4-6 inches behind the uninjured leg.
Tell your child to keep both heels on the ground and gently bend their knees until they feel a stretch in the calf muscle.
Hold for 30-60 seconds. Repeat 3 times.
Plantar Fascia Stretch
Stand with ball of injured foot on a stair.
Reach for the bottom step with heel until there is a stretch in the arch of the foot.
Hold for 15 to 30 seconds, then relax. Repeat 3 times.
Towel Pickup
Sit in a chair.
Place heel on the ground.
Pick up a towel with toes, the release.
Add more resistance by placing a book or small weight on the towel.
Repeat 10 to 20 times.
Towel Windshield Wipers
Sit in a chair.
Pick up a towel with toes, keeping heel on the ground.
Move foot out and in 10 times.
Complete 3 sets of 10
Arch Squeeze
P
lace a chair next to non-injured leg for balance and stand upright.
Stand on injured foot.
Try to raise the arch of foot while keeping toes on the floor.
Hold and balance for 30 seconds.
Try doing it on a piece of foam or a pillow, or with eyes closed for a greater challenge.
Reaching Dynamic Balance
P
lace a chair next to injured leg for balance and stand upright.
Stand on injured leg.
While maintaining arch height, reach in front with uninjured side’s hand, and behind with the uninjured leg.
Allow standing knee to bend slightly, then return to starting position.
Complete 3 sets of 10 while maintaining the arch height.
Reach farther in front for a greater challenge.
Strengthening
Latex Stretch Band Exercises
Resisted Dorsiflexion
Sit with leg out straight and foot near a door.
Wrap the band around the ball of the foot.
Anchor the other end of the band to the door by tying a knot in the band, slipping it between the door and the frame, and closing the door.
Pull toes toward face and return slowly to the starting position.
Repeat 10 times. Do 3 sets of 10.
Resisted Eversion
Sit with both legs outstretched.
Loop the band around both feet.
Turn injured foot upward and outward slowly.
Hold for 5 seconds.
Repeat 10 times. Do 3 sets of 10.
Resisted Inversion
Sit with legs outstretched and cross uninjured leg over injured ankle.
Wrap the band around the ball of injured foot and then loop it around uninjured foot so that the band is anchored at one end.
Hold the other end of the band in hand.
Turn injured foot inward and upward so band stretches.
Return to the starting position.
Repeat 10 times. Do 3 sets of 10.
Resisted Plantar Flexion
Sit with leg outstretched.
Loop the middle section of the band around the ball of the foot.
Hold the ends of the band in both hands.
Press the ball of foot down gently, and point toes.
Stretch the band, then return to the starting position.
Repeat 10 times. Do 3 sets of 10.
How to Prevent Plantar Fasciitis
Proper stretching, warm up and cool down
Wear proper shoes with good arch support
Don’t go barefoot on hard surfaces like concrete
Choose low-impact activities like swimming over high-impact ones like running