12 Pilates exercises to get rid of Plantar Fasciitis (foot pain)

12 Pilates moves to get rid of Plantar Fasciitis

We will look at how to fix Plantar Faciitis in a Pilates setting on the Foot Corrector, Wundar Chair, Ladder Barrel and Stretch Band.

We will mainly look at the different ways we can stretch the Plantar Fascia, which includes mainly calf stretching into dorsiflexion.

Plantar in latin pertains to the sole of the foot and iitis is inflammation. So sole of the foot inflammation. Let’s have a look at some anatomy of the Plantar Fascia or the Plantar Aponeurosis. Also if you are interested in completing my Pilates online Anatomy course feel free to check it out here!

The pain is usually right were the the plantar fascia inserts onto the medial tuberosity of the calcaneus. Pain can radiate right through the sole of the foot.

Calf stretching and increasing range of movement into dorsiflexion is essential to help relieve the pain of Plantar Fasciitis.

Plantar Fasciitis is worse first thing in the morning, I imagine it is a bit like being the little mermaid in the fairy tale when she is told she can have feet but it will be like waking on daggers! So first thing in the morning, before taking the first step out of bed onto painful daggers, stretch the plantar fascia by pulling the big toe back. You can see this stretch at the end of the video below.

The plantar fascia attaches right into the toes which is why in the glute stretch on the ladder barrel pulling the big toe back helps stretch the plantar fascia. If you are interested in learning more about the feet and ankles please check out my course for feet and ankles here

The achilles tendon inserts into the posterior aspect of the calcaneus. As we know the achilles is the insertion for the gastrocnemius and soleus, so stretching the calves becomes important for recovery as well. If the calves are tight then this can lead to more stress on the foot.

Try and incorporate dorsiflexion into your program as much as possible

1 Foot slides on the foot corrector

This will help to splay the plantar fascia with pressure

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2 Standing calf raisers on the Wundar Chair

Double, prancing and single leg

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3 Reformer prances and calf raisers

Use tactile cue to pull through the heel of the foot

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4 Foot work on the Wundar Chair in dorsiflexion

Heels, pedal boat, single leg

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5 Standing ankle exercise on the Wundar Chair

Maintain parallel alignment

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6 Calf stretch against the wall with half roller

Lean into the wall to increase the stretch of the Plantar Fascia

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7 Pull the big toe back with the Theraband

Take this into a hamstring stretch as well

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8 Hamstring stretch with the stretch band

Take this into an ITB stretch and keep ankle in dorsiflexion

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9 Rolling out with Foam Roller

ITB Hamstrings Calves Quadriceps Femoris

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10 Hamstring curls on the wonder chair

Legs need strengthening too, the fascia may be tight due to weak muscles and the fascia doing the work, so strengthening all the muscles in the lower body is important too

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11 Bridging Variations

Do Bridging variations in dorsiflexion, whether on the Reformer, as a mat work exercise, or on the Ladder Barrel. Just change the foot position so that you can do all in dorsiflexion.

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12 Glute stretch on the Ladder Barrel holding the big toe

Pulling the big toe back will assist this stretch.

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Taube Pilates