Self care for Plantar fasciitis, Shin Spints, Ankle sprains and bunions | Chadstone Region Osteopathy

Self care for Plantar fasciitis, Shin Spints, Ankle sprains and bunions

Plantar Fasciitis

Plantar fasciitis is inflammation of the soft tissue on the underside of the foot (the plantar fascia). Pain is usually felt close to the underside of the heel, or in the arch of the foot. Pain can be worse upon waking up and sore for the first few steps after getting out of bed.

When it it’s early stages, Plantar fasciitis can be successfully treated with some stretching and strengthening exercises.

Always ask your Osteo for advice if your pain is persisting or worsening, and do not persist with the stretches below if they are causing pain.

CALF STRETCH – hold for 30 seconds per leg, 3 x day.

ROLLING FOOT ON FROZEN WATER BOTTLE – 2 minutes on affected leg, 2 x day.

Image result for rolling foot on water bottle

Shin Splints

Shin splints occur when muscles in the legs become overused and taught, and begin to tug on the area where they join onto the shin bone, causing pain, swelling and inflammation.

Appropriate exercise management and advice on an appropriate exercise exposure program is the most successful way to manage shin splints. Have a chat to your Osteo for more info!

Front of shin stretch – hold for 30 seconds per side, repeat 3 x day.

Ankle Sprains

Ankle sprains (Rolled ankles) may predispose further episodes if they have not been appropriately rehabilitated. This may occur due to a loss of balance (proprioception) after the initial injury, or an overstretch of the ligaments which stabilise the ankle.

These injuries usually respond well to a tailored rehabilitation program with full recovery and successful return to activity – ask your Osteo for more info!

Calf raises – 1 x 20 or less if pain restricts – Repeat 2 x day

Balancing on one foot – 30 seconds, 4 x day

Image result for balance on one foot


Bunions occur due to a slight dislocation of the big toe bone. Pointy toed shoes and genetics are thought to be the main predisposing factors of this condition. Whilst established, long term bunions cannot be rectified without surgery, strengthening exercises may help with the discomfort of the condition and slow it’s progression.

Further exercises and management strategies are available – contact your Osteo for more info!

Arch Lifts

Raise the inner border of your foot up, hold for 2 seconds, then allow it to drop. Repeat x 15, Twice per day

Toe Scrunching 

Using a tea towel, sit your foot half over the towel and scrunch the towel under your foot using your toes. 2 minutes, 2 x day

Image result for toe scrunch