If you experience sharp, stabbing foot or heel pain—especially during your first steps in the morning—you might be suffering from plantar fasciitis. At Advanced Physical Medicine & Rehab of Miami in Miami, FL, we help patients walk comfortably again using a combination of chiropractic care, personalized foot support, and gentle corrective strategies.
What Is Plantar Fasciitis?
The plantar fascia is a band of tissue that runs from your heel to the ball of your foot. When overstretched or strained, it becomes inflamed, leading to pain that’s often most intense with the first steps after rest. Unlike other injuries, it’s difficult to “rest” the plantar fascia because it’s activated every time you stand or walk.
Who’s Most at Risk?
Individuals with flat feet, high arches, or inward foot rolling (pronation) are more prone to plantar fasciitis. Risk also increases with long hours of standing, excess weight, poor posture, or unsupportive footwear.
At-Home Relief Exercises
- Towel Stretch: Sit on the floor with legs extended. Loop a towel around the ball of one foot and pull gently until you feel a stretch in your calf. Hold 30 seconds; repeat 3 times per leg.
- Wall Calf Stretch: Stand facing a wall. Lunge forward with one leg while keeping the other straight behind you with heel down. Hold 30 seconds; switch sides.
- Toe Extension: While standing at a stair or wall, press your toes upward against the surface while keeping the ball of your foot grounded. Hold for 45–60 seconds; repeat twice on each foot.
- Massage Roll: Roll the sole of your foot over a frozen water bottle or rolling pin for 2–3 minutes daily to reduce tension and inflammation.
Avoid repetitive-impact activities like running or jumping until pain resolves.
Advanced Physical Medicine & Rehab of Miami Can Help You Step Comfortably Again
If foot pain is holding you back, you don’t need to suffer in silence. At Advanced Physical Medicine & Rehab of Miami, we specialize in natural, non-invasive treatment plans to address plantar fasciitis from the ground up. Call 305-598-8788 today to schedule your consultation in Miami, FL, and take your first step toward lasting relief.
For Your Health,
Dr. Joseph Gambardella, Dr. Benjamin Erb and Dr. Gail Behar