Plantar Fasciitis Physical Therapy

I've had Plantar Fasciitis for nearly three years. It plateaued out a while ago and seemed to be getting better, but over the last 6 months it has progressively gotten significantly worse, and the foot Dr. took me out of work for 5 weeks so I can go to physical therapy and rest (my job is very physical and involves walking several miles a day on concrete).

Thankfully, due to having my appendix out earlier, I have hit my out of pocket maximum for my insurance for the plan year, and so the therapy is completely paid for.

I thought I would share some of the things they have me do, as well as some of the equipment they have me using here. Maybe it will be of benefit to someone else.

1. Use a foot roller. The exact one they have is this https://smile.amazon.com/gp/product/B0027J20YQ . They have me roll my feet on this for 2 minutes a foot. I am also to do this at home 3x a day, and can use a frozen water bottle. I just bought the same thing they use.

2. Picking up with my toes.
They place a flat board with a towel over it, and I try to pick it up with my feet. It's supposed to strengthen the muscles there.

3. Spelling the ABC's with my ankles.
The idea is to get your ankle rotating into different positions. This was difficult to do at first because I kept using my knees.

4. Towel stretching.
Placing a hand towel on the floor, put your foot on it, and pull up on the 4 corners. Do that 10x per foot, then repeat.

5. Stretch wrap.
Using something that looks very similar to a leash, only it has loops for your foot, you stretch your calf with your foot on the ground (and pulling up with the band around the ball of your feet), and then again only this time having your foot partially out. I am also to do this one at home, and I can use a towel. I found the identical product they use on Amazon. https://smile.amazon.com/gp/product/B00065X222

6. Ultrasound. This one you can't do at home. They put some gel on my feet and do 5 minutes of ultrasound on each. This is supposed to increase the heat in your feet and cause your feet to increase their metabolism and get rid of waste.

7. Ice pack. I've tried icing my feet at home but all the ice packs just seem to be too cold, even when putting a towel or something around them. The PT uses these https://smile.amazon.com/gp/product/B0017LB4ZG/ and they are perfect. They are cold without being freezing, and remain cold for a while. Note that if you order this one, it only comes with one wrap. If you want to do both your feet at once, you'll want to order two.

I've only been going for a week, so I'll add to this list as necessary. Maybe it will help someone else.

There are many of things you can do, and I have found some to be helpful and some not too much. But I've learned with PF that everyone gets it a little differently and so everyone doesn't have the same exact cure. Which is why you see so many things of "wow, this worked for me, amazing!" and "this just made it worse!" for the same thing!

I figured for the purposes of this thread I would keep it contained to only what I learn from physical therapy.

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Plantar Fasciitis Physical Therapy