Twin Boro Physical Therapy has been offering New Jersey residents the best evidence-based physical therapy methods and state-of-the-art rehabilitation equipment. If you live or work in New Jersey and are looking for a physical therapist, we’ve got you covered.
For over 40 years, Twin Boro Physical Therapy has been dedicated to providing New Jersey residents with high-quality physical therapy, occupational therapy, and hand therapy. We are the largest private physical therapy practice in the state and believe all people should have access to rehabilitation methods.
Our physical therapists work closely with patients to create a unique, tailored rehabilitation plan that specifically incorporates rehabilitation methods combined to give you the most optimal path to recovery. We want to minimize the time required for you to return to full fitness, and we make changes throughout your rehabilitation experience to continue evaluating which methods are working the best for you.
What is Plantar Fasciitis?
Plantar fasciitis is a common condition that leads to heel pain. It affects people of all ages and activity levels but is most common among runners or people in professions who stand on their feet for long periods (such as nurses).
To reduce pain associated with plantar fasciitis, stretching and strengthening physical therapy exercises can make a huge difference. When you meet with one of our physical therapists, they will evaluate your gait, inflammation levels, response to ice or taping methods, provide orthopedic recommendations, and teach you physical therapy exercises and treatments that will reduce or alleviate pain.
Top Four At-Home Exercises for Plantar Fasciitis
Although physical therapy is the best method of reducing plantar fasciitis pain, at-home exercises can help as well.
Plantar Fascia Massage: Stand with one foot resting on a small ball or water bottle (the water bottle should be frozen) and roll the ball or water bottle back and forth under your foot between the ball of your foot and your heel. Repeat 10 times and repeat twice on each foot.
Heel Raise: Stand with the balls of your feet (both feet) at the edge of a stair step or raised surface. Holding onto something for stability, gently let your heels lower so you feel a stretch in your foot. Then raise the heels up before lowering them back down. Repeat 10 times on each foot twice.
Toe Scrunches: Place one foot on the ground on a towel and spread the toes. Curl the toes to scrunch the towel and then spread the toes back out. Repeat on each side 10 times twice.
Seated Plantar Fascia Stretch: Sit on a chair and place one ankle on your other knee. Hold your ankle with one hand and pull the toes back on the other foot until you feel a stretch on the bottom of your foot. Hold for 30 seconds on each foot, repeat 3-5 times.
Ready to Begin?
Physical therapy can be useful for anyone with plantar fasciitis who wants to reduce pain or improve their movement abilities. For those located in New Jersey, look no further than Twin Boro Physical Therapy. We can be reached by calling 1-866-407-2144 or by visiting our website.
