3 AT-HOME EXERCISES FOR PLANTAR FASCIITIS
Dealing with stubborn heel or foot pain? You’re not alone—plantar fasciitis is one of the most common causes of foot discomfort, especially for runners, new moms, and anyone who spends long days on their feet.
At Fixxed – physical therapy in Haverhill, we combine smart, strength-based movement with recovery tools like cupping and the Graston Technique to relieve pain, restore mobility, and help you move pain-free again.
WHY PLANTAR FASCIITIS HAPPENS
Plantar fasciitis is caused by inflammation and tightness in the thick band of tissue (the plantar fascia) that supports your arch. Weak hips, limited ankle mobility, and tight calves can all increase stress on this tissue—leading to that familiar heel pain when you first get out of bed or after long periods on your feet.
The key to relief? Strengthening your lower body, improving stability, and releasing tight fascia.
3 AT-HOME EXERCISES TO REDUCE PAIN AND IMPROVE MOBILITY
1. Single-Leg Deadlift with Banded Resistance
Why it helps: Strengthens your glutes and hamstrings to improve alignment and reduce the strain placed on your plantar fascia during walking or running.
How to do it:
Loop a resistance band under one foot and hold the other end in the opposite hand.
Hinge at your hips, keeping your back flat and your standing leg slightly bent.
Extend your free leg behind you, then return to standing by pressing through your heel.
Perform 8–10 reps per side.
Pro tip: Keep your hips level and engage your core for stability.
2. Standing Hip Abduction Slides with Kettlebell
Why it helps: Strengthens your outer hips and glutes, improving foot alignment and reducing overloading of the arch.
How to do it:
Stand tall with a kettlebell in one hand.
Keep one leg straight and slide the other leg out to the side, engaging your outer glute.
Return to center slowly.
Perform 10–12 reps per side.
Pro tip: Focus on control—avoid leaning or shifting your weight.
3. Low Lunge to Knee Drive with Calf Raise
Why it helps: Improves hip mobility, ankle strength, and calf flexibility—all essential for reducing tension on the plantar fascia.
How to do it:
Start in a low lunge with your back knee just off the ground.
Drive through your front heel to rise up, bringing your back knee forward while lifting your front heel into a calf raise.
Return to the lunge position and repeat 8–10 times per side.
Pro tip: Move smoothly and focus on balance and control.
ENHANCE YOUR RESULTS WITH CUPPING + GRASTON TECHNIQUE
Pairing these exercises with cupping and Graston treatments can accelerate healing by improving blood flow, releasing tight fascia, and reducing pain. These techniques help break down adhesions and restore tissue mobility—so your feet feel lighter, stronger, and more flexible.
START HEALING YOUR FEET TODAY
You don’t have to live with heel pain. At Fixxed – physical therapy in Haverhill, we help patients recover from plantar fasciitis with individualized plans that combine strength, mobility, and manual therapy.
Struggling with foot or heel pain? Schedule a consultation at Fixxed today and take your first step toward pain-free movement.
