If you live or work in Butler, NJ and need therapy “near me”, consider Twin Boro Physical Therapy in Butler for your physical therapy needs. We employ professional physical therapists, hand therapists, and occupational therapists to ensure our patients have access to the expertise and tools needed to provide the best results.
Twin Boro Physical Therapy has been serving the New Jersey community for over 40 years. During this time, we have remained dedicated to helping our patients from diagnosis through to recovery. For each patient, a therapist with expertise in their condition is assigned to pair one-on-one with them and help them achieve their maximum potential. When working with your therapist, you will have an open space to ask questions, give feedback, express concerns, and be involved in your care plan from Day 1.
What is Plantar Fasciitis?
Plantar fasciitis is a common condition that results from inflammation of the tendon that connects the heel to the toes. This most often results from overuse and is often seen in runners or those who are constantly walking throughout the day.
Stretching and strengthening at-home exercises have been shown to offer great improvements in plantar fasciitis symptoms. While a physical therapist can help you develop a specific plan to help you reduce pain and improve movement, there are several at-home exercises that you can incorporate into your daily life to keep symptoms at bay.
In addition to at-home exercises, having proper gait training, icing inflamed areas, wearing shoe inserts, or taping the foot can help to relieve pain.
2 key at-home exercises to reduce plantar fasciitis:
Plantar Fascia Massage
To do this exercise, start by sitting in a chair with one small ball underneath your affected foot. A frozen water bottle can be used as an alternative (and is sometimes preferred to help reduce inflammation). Gently roll your foot over the water bottle or ball to massage the tendon on the bottom of your foot. Roll slowly back and forth along the tendon for 30 seconds or as long as is comfortable.
Heel Raise
To perform this exercise, stand on a small ledge such as a bottom stair. If needed, hold on to a railing or wall for balance. Move your feet back so only the balls of your feet are on the stair. Gently lower your heels below the height of the stair so you feel a stretch along the bottom of your foot. This should be slow and controlled. From here, slowly lift the heels and rise onto the toes. Repeat 10-20 times, resting as needed.
Towel Scrunches
Sitting upright in a chair place your affected foot on a towel laid flat on the ground. Spread your toes and then scrunch them, drawing the towel toward you. Try to keep your foot flat and only move your toes. Repeat 10 to 20 times, resting as needed.
Let’s Get Started!
Pain in everyday life can quickly lead to frustration, resentment, and difficulty enjoying the company of those you love. If you live in Butler, New Jersey, and would like to see professional physical therapists “near me” to help you improve your everyday life, look no further than Twin Boro Physical Therapy. For residents of Butler, New Jersey, schedule your appointment at our Butler location to get started today. Contact our office by calling 973.291.8880 or visiting our website.
