10 Exercises For Plantar Fasciitis

What is Plantar Fasciitis?

Plantar fasciitis or heel spur pain affects the bottom of the foot that’s around the arch or the heel. It happens when the there is a small tear or pain caused by the ligament which connects the toes and heel. This happens when this ligament becomes very tight.

First step in the mornings are the most painful for people suffering from plantar fasciitis, this also happens when the person stands after sitting for a long time. The pain gradually goes away after moving around for a while.

Plantar fasciitis can be managed by a number of things like, exercise targeted towards the calf and foot, icing, shoe inserts, resting and steering clear of activities that cause the pain to worsen.

Exercises for Plantar Fasciitis

1. Toe Curls with a Towel

• Sit on the chair and put your feet over a towel placed on the floor.
• Scrunch the toes of the affected foot on the towel and pull it towards the body.
• Now relax and let the towel go.
• Repeat this process ten times, twice a day

2. Marble Pick-Ups

• This exercise can be done standing up or sitting down for at least 5 minutes a day for each foot.
• Put a bowl and marbles or stones or anything of similar size in front of the person.
• Try to pick each stone or marble with the toes and put them inside the bowl.

3. Rolling Stretch

• Sit on a chair and place a round object under the foot.
• The object can be anything round, like a golf ball foam roller, rolling pin, or frozen water bottle, as this will help reduce inflammation.
• Keep rolling the bottle or any round object back and forth for two minutes.

4. Gastrocnemius Stretch

• Facing the wall, stand at a distance where the hands touch the wall.
• Stretch the affected leg back while the other leg is bent at the knee and facing the wall.
• Try to lean towards the wall so there is a feeling of stretch at the calf of the leg that is affected.
• Keep the posture for 30 seconds and repeat it six times a day.

5. Arch Lifts

• Sit on a chair and place the foot flat on the ground.
• Flex the foot in such a way that it creates an arch between the toes, and the heel of the foot is in contact with the ground.
• Hold this pose for a few seconds, relax and repeat.
• Once you are used to this, try the same exercise, standing up.

6. Seated foot stretch

• Sit on a chair and place the injured heel over the opposite leg by crossing it.
• Pull the affected toes towards the shin, as this creates tension in the arch of the foot.
• Hold this pose for ten seconds and repeat it three times a day.

7. Toe Extension

• Sit on a chair or floor and cross the affected leg over the unaffected.
• Stretch and bend the toes and ankle as far as possible with one hand. This will create a stretch in the calf and arch of the foot.
• Massage the arch of the foot using the other hand and hold the pose for ten seconds. Repeat this for two to three minutes.
• Do this exercise three times a day.

8. Heel Raises on the Stairs

• Stand on a step with the heel over the edge.
• Using the balls of the feet, push the heel up.
• Lower the heel and make sure it doesn’t dip below the level of the step.
• Repeat this for a few minutes.

9. Single Leg Standing

• Raise one leg off the floor and balance with the other foot.
• This will enhance the balance and control of the ankles and feet.
• Repeat this exercise a few times.

10. Tip Toe Walking

• Walk around on tiptoes for a few minutes. This will strengthen the calf muscles and enhance the stability around the ankles.
• Make use of a walking stick or walking frame if needed.

Conclusion

Most people suffering from plantar fasciitis do not need surgery to relieve pain. It can be managed by exercises, medical treatments, and home remedies. Exercises, when done right and enough number of times, usually work in most cases.

However, it might take a few to a few years to improve the symptoms, and sometimes surgery might be the only option for treating the person.

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