What is Plantar Fasciitis? What exercises can help senior people manage the pain caused due to this?

Plantar Fasciitis is an inflammation of the thick band of tissue that runs across the bottom of the foot and connects the heel bone to the toes. This inflammation causes stabbing pain near the heel in the bottom of the foot usually after waking up in the morning. Any repetitive movement such as running can aggravate the pain further. Plantar Fasciitis is also known as Policeman’s heel.

Options such as taking certain pain-relieving medications, availing physiotherapy services, Using shoe inserts, doing exercises, etc. can help in relieving the pain caused due to this. In extreme cases, surgery may be needed. 

Today, I am going to focus on some exercises that your senior loved one suffering from Plantar Fasciitis can do to relieve heel pain caused due to it:

•  Towel Stretch:
Let your beloved senior sit on the bed with his/her affected leg stretched out in front. Then, with a towel wrapped around the foot, your senior loved one needs to stretch the towel gently towards him/her feeling a stretch in the calf muscle for 40 seconds. Ensure your beloved senior repeats this exercise 4-5 times a day.

•  Frozen Bottle Roll:
A senior loved one needs to rest the affected foot on a frozen bottle or a can and roll the feet back and forth over the bottle 15-30 times twice a day. Your beloved senior can also perform this exercise with a tennis ball or a squash ball.

•  Toe Extension:
Let your senior loved one sit on a chair with the leg that is affected by Plantar Fasciitis crossed over the other. Holding the toes with the fingers of one hand and bending them as far as it is possible for him/ her to feel a stretch in the calf is required in toe extension exercise.

•  Towel Curl:
Ensure your beloved senior seat on a chair with both feet flat on the ground for this exercise. Ask your beloved senior to grip the center of a towel with toes and curl it towards the heel and repeat this 6-7 times after relaxing the leg.

•  Calf stretch:
Spasticity of calf and foot muscles can worsen Plantar Fasciitis. Your beloved senior can try stretching their calves by holding a wall for support to relieve the muscle tightness. Ask your beloved senior to lean their hands against a wall Then, he/she needs to straighten the knee of the leg which is affected by Plantar Fasciitis and bend the other one in front by keeping both feet flat for 20-40 seconds. Your senior loved one should repeat this exercise 2-5 times per day.

These are some of the easy and safe exercises that your senior loved ones can do to get relief from the pain caused due to Plantar Fasciitis. You can also avail yourself of physiotherapy services for your beloved senior from an elder care service in Kolkata to help your senior bid adieu to heel pain and lead a comfortable and relaxed life.