Do you suffer from plantar fasciitis? Is the pain bothering you? Plantar fasciitis is a common condition where the plantar fascia becomes inflamed due to overuse or excessive strain.
Heel pain is common among people with plantar fasciitis. Podiatrists recommend that people with plantar fasciitis perform certain exercises to prevent heel pain and regain mobility. These exercises also control the condition and help strengthen the plantar fascia.
Plantar fasciitis exercises help improve the symptoms of the condition. Certain exercises – like running and jumping – can worsen it.
We have outlined several exercises that can help anyone with plantar fasciitis. It is ideal for you to perform them twice or thrice a day and not in one sitting. The goal is to stretch the foot’s arch and give you a pulling feeling, and not cause pain.
Achilles Tendon Stretch
Stand on a step or platform, then lower your heel slowly over the edge. Relax the calf muscles while doing so. Stay in this position for 15 to 20 seconds before you tighten the calf muscles to bring the heel back to the level of the platform. Do this four times.
Stand against a wall with your back to it and lean forward. Keep one knee straight with the heel on the ground. Bend the other knee and put that leg in front of you. Push your hip to the direction of the wall to stretch the heel cord and calf muscles. You will feel your calf muscle stretching as you perform this exercise. Do this exercise twenty times for every foot.
Extend one leg and flex the foot of that leg. Toes should be pointed up while your heel is pointed toward the ground. Bend your other knee and lean back a bit. Tilt your pelvis forward. Keep your upper body in an upright position and hold your position for ten to twenty seconds. Do this to the other side as well. This exercise will stretch your hamstring all the way to the thigh and calf.
Plantar Fascia Stretch
Sit on a chair and cross your legs with the affected foot on top of the other. Grab the toes of the foot with plantar fasciitis and slowly pull them toward you while your hand is on the plantar fascia. Stay in this position for ten seconds and do it twenty times.
Heel pain is mostly felt in the morning before getting out of bed, which is why foot flexing is ideally performed before you get out of bed. Slowly flex your foot up and down 10 times before you stand. Do it one foot at a time.
Rotational Plantar Fascia Stretch
You have to be barefoot to perform this exercise. Stand with feet apart, with the left foot three inches in front of the right foot. The toes of the left foot have to be in contact with a wall. The heel and sole of the left foot has to be on the ground, with the left knee slightly bent. Your weight should be distributed evenly. Internally rotate your left foot. The weight shifts to the outside of the foot when you do this. Perform the exercise 15 times before switching to the right foot.
Try these exercises to know which one works best for you. Heel pain that comes with plantar fasciitis can be very uncomfortable. Learn how to deal with it by giving your feet a stretch and improving the strength of your plantar fascia.