Plantar fasciitis is a common cause of heel pain that occurs when the tissue (plantar fascia) connecting your heel bone to your toes becomes inflamed.
At Advanced Sports & Spine, we help patients with plantar fasciitis rehabilitation exercises in Charlotte and Huntersville, NC, to reduce pain, stretch tight tissues, and strengthen the foot muscles for lasting relief and more comfortable movement.
Sit comfortably in a chair and place a small towel flat on the floor. Using your toes, scrunch the towel toward you, then release. Repeat 10–15 times on each foot.
Sit on the floor with your legs extended. Loop a towel around the ball of your foot and gently pull it toward you while keeping your knee straight. Hold for 20–30 seconds, then switch sides.
Sit in a chair and place one foot on your opposite thigh. Gently pull your toes back toward your shin until you feel a stretch along the base of your foot. Hold for 15–20 seconds and repeat several times on each foot.
Stand facing a wall, place your hands on it for support, and step one foot back. Keep your back leg straight and heel on the floor as you lean forward. Hold for 20–30 seconds, then switch legs.
Stand on the edge of a step with the balls of your feet on the surface and heels hanging off. Slowly lower your heels below the step until you feel a stretch in your calves. Hold for 15–30 seconds, then raise your heels back up. Repeat several times for both legs.
Sit comfortably and place a frozen water bottle or ice-filled can under your foot. Roll your arch gently over it for 5–10 minutes.
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Stop living with pain! Schedule a consultation with our board-certified physiatrist to diagnose and treat your spine pain, joint pain, or injuries. At Advanced Sports & Spine in Charlotte, our holistic, interdisciplinary pain management therapies include non-surgical, non-opioid treatments to heal injuries and provide pain relief.
Our goal is to help you heal, move more freely, and improve your quality of life as quickly as possible. We utilize a combination of state-of-the-art equipment, the latest techniques, diet, and exercise to help patients heal. Most treatments and procedures are performed in our private medical office, meaning patients can avoid the facility fees that may be added by hospitals, outpatient medical centers, or hospital-owned medical practices.
Our patients’ health comes first! Personalized patient care sets our practice apart. If you have any spine pain or joint pain, contact Dr. Ahmad at Advanced Sports & Spine for treatment and guidance on pain relief exercises in Charlotte and Huntersville. Schedule an appointment today!
