How to Combat Plantar Fasciitis

How to Prevent Plantar Fasciitis

This blog is written by Dr. Andrew Flesner. In this blog, he talks about why hip and ankle stability is imperative for happy, healthy, pain-free feet.



Plantar fasciitis is one of the most common injuries we treat at Airrosti. It can impact people of all activity levels, from professional athletes to office workers. While the symptoms of this injury can vary from mild to acute and severe, plantar fasciitis can become a chronic and painful condition if left untreated.
While most people have felt the pains of this injury, most are unaware of why it occurs. The plantar fascia is a thick tissue that runs from the heel bone to the ball of the foot and is responsible for maintaining the arch of the foot. While the pain from plantar fasciitis is felt along this arch, the cause often stems from instability in the ankle or hip. When these joints are weak, it places unnecessary stress on the feet, leading to inflammation and pain.

Exercises to Build Stability and Relieve Foot Pain

Strong hips and stable ankles strengthen your body’s foundation and take stress off your feet. Below are a few fun exercises you can add to your daily routine to increase hip and ankle stability while relieving pain associated with plantar fasciitis.

*Disclaimer: Always consult with your doctor before starting any exercise program. If you experience any numbness, tingling, or reproduction of your symptoms, please contact your doctor. Stop the exercise immediately if you experience any pain, tingling, or difficulties performing this exercise.

X-Band Walks

  1. Place a band on the ground and step onto it.
  2. Stand shoulder-width apart and cross the band to make an “X”.
  3. Bring the band back around your legs and hold it in front of your hips.
  4. Bend your knees and keep your back straight and step laterally.
  5. Do not let the knees cave in.
  6. Complete 5 steps in both directions.

Ankle Clocks

  1. With a band wrapped around the ankles, keep one foot fixed in place and execute steps 2 – 5 with the other leg.
  2. Step forward to 12 o’clock.
  3. Step laterally to 3 or 9 o’clock.
  4. Step backward to 6 o’clock.
  5. Come back to the center.
  6. Complete 2 – 5 repetitions.

Plantar Fascia Release

  1. Sit in a chair to help control the pressure put on your feet.
  2. Take a lacrosse ball and place it under your affected foot.
  3. Apply downward pressure on the lacrosse ball with the foot.
  4. Stay off the heel and ball of the foot, keeping the ball inside the foot.
  5. Move the ball under your foot to find tender spots.
  6. Once you are on a tender spot, hold the position while applying pressure.
  7. Continue to massage for up to 30 seconds.

Toe Yoga

  1. Sit in a chair with bare feet.
  2. With one foot, lift your big toe up and push your other four toes into the ground.
  3. Next, push your big toe down and lift your other four toes off the ground.
  4. Repeat 10 times on each foot.

Fixing Plantar Fasciitis with Airrosti

If your foot pain is too much to bear, visit your local Airrosti Provider. We will pinpoint the root cause of your pain and treat it directly at the source. Plantar Fasciitis is an injury we often see here at Airrosti, and our experienced providers are ready to help you get back on your feet in as little as 3 visits (based on patient-reported outcomes), so schedule an appointment today!
View our medical disclaimer here.

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