Plantar Fasciitis Instructions

Sep 29, 2023

Dawn M. Michels, DPM

Ice Your Heel for 20-30 Minutes Once Daily

Apply an ice pack to your heel, on for five minutes, off for one minute, for a total of 20-30 minutes. Never apply ice directly to your skin; wear a sock or use a towel instead.

Perform These Stretching Exercises Four Times Each Day

Standing Calf Stretch

Man bracing his hands against a wall while performing plantar fasciitis stretching exercisesBrace your hands against a wall. Extend your leg toward the back with your knee locked, your toes pointing toward the wall, and your heel touching the floor. Slowly bend your elbows until you get a good (but not painful) stretch. Hold for 20-25 seconds. Slowly repeat these “push-ups” against the wall five times.

 

 

Towel Stretch

Man sitting on floor performing plantar fasciitis stretching exercises by pulling a towel wrapped around his feetWhile sitting in bed, wrap a towel around your foot and slowly pull it toward you. Do not jerk your foot. Maintain low tension while stretching. Hold for 20-25 seconds, then release. Repeat five times.

 

 

Plantar Fascia Massage

Diagram of foot rolling a golf ball while performing plantar fasciitis stretching exercises While seated, place your foot on a golf ball, rolling pin, or similar object. Roll your foot from your heel to your arch and then to your toes. Roll back and forth for approximately five minutes. Repeat three or four times.

 

 

Calf Stretch on a Step

Man using a step to perform plantar fasciitis stretching exercises Only if directed by your physician: While resting your forefoot on a step, drop your heel slowly. Repeat four times. Be sure to have a GRIP on something for balance.

 

 

General Instructions

  • USE ANTI-INFLAMMATORY MEDICATION AS DIRECTED.
  • NO BARE FEET!!! WEAR GYM SHOES AT ALL TIMES, EVEN IN THE HOUSE.
  • IF YOUR FOOT WAS TAPED TODAY, PLEASE KEEP IT DRY AND LEAVE THE TAPE INTACT FOR THREE TO FIVE DAYS WHILE STILL PERFORMING YOUR STRETCHING EXERCISES.
  • IF YOU RECEIVED AN INJECTION TODAY, DO NOT PERFORM YOUR STRETCHING EXERCISES FOR TWO DAYS, BUT CONTINUE ICING YOUR HEEL.
  • IF YOU CALL YOUR INSURANCE COMPANY REGARDING ORTHOTIC COVERAGE, THE CODE THEY NEED IS L3000.
  • WE COLLECT PARTIAL PAYMENT THE DAY OF CASTING.
  • PLEASE CALL OUR OFFICE WITH ANY CONCERNS OR QUESTIONS.
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Louisville Orthopaedic Clinic

4130 Dutchman's Lane,
Suite 300,Louisville 40207
(502) 897-1794

Louisville Orthopaedic Clinic

1425 State St.,
,New Albany 47150
(812) 920-0408

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Louisville Orthopaedic Clinic
4130 Dutchman's Lane
Suite 300
Louisville, KY 40207

Louisville Orthopaedic Clinic
1425 State St.
New Albany, IN 47150