Plantar Fasciitis

Plantar fasciitis is a common cause of heel pain. The plantar fascia is a thick band of tissue that runs from your heel to your toes, supporting the arch of your foot. Overstretching this tissue can cause small tears, leading to pain and inflammation.

Causes

Plantar fasciitis can develop due to:

Prolonged standing, walking, or running

High arches or flat feet

Worn-out footwear with thin soles

Tight Achilles tendons

Frequent use of high heels

Abnormal foot position or gait

Overweight or obesity

Stretches & Exercises

A physical therapist may recommend the following:

Long Sitting Stretch – Sit with legs stretched, use a towel to gently pull toes toward you. Hold for 30 seconds; repeat 10 times.

Achilles Stretch – Lean against a wall with one foot back, keeping heel down. Hold for 30 seconds; repeat 10 times.

Stair Stretch – Stand on stairs, lower heel until stretch is felt. Hold 30 seconds; repeat 10 times.

Can Roll – Roll foot over a can or ice bottle for pain relief. Repeat 10 times.

Toe Stretch – Sit with knee bent, pull toes back until stretch is felt. Hold for 30 seconds; repeat 10 times.

Plantar Fascia Toe Stretch – Stand facing wall, toes up against wall, gently press to stretch plantar fascia. Hold 10–15 seconds; repeat 5 times.

Always stop stretches if pain increases and consult your physical therapist.

Carpal Tunnel Syndrome (CTS)

CTS develops when the median nerve in the wrist becomes compressed. This nerve controls sensation in parts of the hand and movement of certain thumb muscles. Compression causes weakness, numbness, tingling, and pain in the hand, wrist, and arm.

Causes

Repetitive hand movements

Poor wrist posture

Swelling or inflammation of tendons

Wrist injuries

Non-Surgical Treatments

Splinting – Wearing a wrist splint, especially at night

Activity Modification – Avoiding activities that worsen symptoms

Pain Relief – Using cold packs or over-the-counter anti-inflammatory medications

Stretching & Strengthening – Guided exercises for wrist and hand flexibility

Ergonomic Adjustments – Correct workstation setup to avoid bent wrist positions

Physical Therapy for CTS

A physical therapist can help by:

Educating on posture and wrist positioning

Providing exercises to improve strength and flexibility

Suggesting ergonomic modifications

Applying heat or cold therapy

• Guiding safe use of tools and utensils

Post-Surgical Rehabilitation

If surgery is needed, physical therapy is essential to:

Restore wrist and hand strength

Improve mobility

Manage scars and swelling

Prevent recurrence of CTS symptoms

Schedule Your Appointment with Health Plus Physical Therapy

At Health Plus PT in Edison, our plantar fasciitis physiotherapy program provides safe, effective care to relieve heel pain and restore mobility. Through targeted exercises, stretching, and personalized therapy, many patients notice early relief and lasting improvement—helping them return to daily activities without discomfort.

Contact us today to get started and book your appointment!