Preventative treatment and Rehabilitation for Plantar Fascia

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Preventative Treatment and Rehabilitation for
Plantar Fascia By Christina Chapan
The plantar fascia is a band of connecting fiber
that originates at the heel and goes to the
bottom of the toes.
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Preventative Treatment and Rehabilitation for
Plantar Fascia
It facilitates warm-ups of balance, stability,
running, walking, and cardiovascular warm-ups.
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Preventative Treatment and Rehabilitation for
Plantar Fascia
Plantar faciitis is a condition where the plantar
is overstretched it results in pain that comes
from micro-tears and inflammation to the fascia.
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Preventative Treatment and Rehabilitation for
Plantar Fascia
Some of the causes of plantar faciitis include
improper shoes, wear or tight ankles or calves,
increasing vigorous activity more than 10 in a
week, and vigorous activity such as running,
jumping, or pounding on the bottom of the foot. 
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Preventative Treatment and Rehabilitation for
Plantar Fascia
Tight hamstrings, calves, and shins and stress
placed on the plantar faciitis cause plantar
faciitis. 
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Preventative Treatment and Rehabilitation for
Plantar Fascia
Some great exercises to prevent or rehabilitate
the plantar faciitis include
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Preventative Treatment and Rehabilitation for
Plantar Fascia
1. Toe graspingCurl the toes and imagine you are
grabbing something with the toes of each foot.
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Preventative Treatment and Rehabilitation for
Plantar Fascia
2. Towel CurlGrab a towel by curling the toes
under. Make sure your heel stays on the floor.
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Preventative Treatment and Rehabilitation for
Plantar Fascia
3. Marble Pick-upsHave marbles in a cup and try
to pick them up with your toes. For a variation,
try different sizes of coins.
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Preventative Treatment and Rehabilitation for
Plantar Fascia
4. Rolling PinUse a rolling pin, pedicure
roller, or tennis ball, and while seated, roll it
with the arch of your foot.
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Preventative Treatment and Rehabilitation for
Plantar Fascia
5. Calf StretchTo stretch the Achilles tendon,
lean forward against a wall, keep the knee of one
leg straight and keep our heel on the ground
while bending the knee in the other leg. Then,
switch legs. When you rotate your ankle clock-
and counter clock-wise, you are also recruiting
the hamstring and quadriceps and using the whole
leg. For a variation, try stretching your calves
and legs in a side-to-side position. To get both
the shin and calf to stretch, place them on the
edge of a stair or a slant board.
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Preventative Treatment and Rehabilitation for
Plantar Fascia
With care, many plantar suffers can return to
pain-free activity with proper rehabilitation.
Most suffers can return to modified activity
with rest, rehabilitation, and time.
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Preventative Treatment and Rehabilitation for
Plantar Fascia
Proper footwear and a stretching and
strengthening program can help prevent
reoccurrence of this condition.
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