In the early stages of plantar fasciitis, patients are often advised to rest their feet and use conservative treatment methods such as pain relief medications. Those with moderate to severe cases should consult with a healthcare professional before beginning exercises. The aim of plantar fasciitis exercises is to stretch and strengthen the foot, ankle, and calf muscles. These exercises are generally done daily at a moderate intensity.
Stretching
If you have plantar fasciitis, one of the best ways to reduce the strain caused by it is through stretching. This is especially important before you begin walking or standing after sitting for a long period of time. To stretch the plantar fascia properly, start by crossing your affected leg over the non-affected one. Next, grab the toes of the affected foot and pull back for 10 seconds. This exercise stretches the plantar fascia, which lies in the arch of the foot. If you have trouble performing this exercise, check to see that you’ve gotten it right by rubbing your thumb over the arch of the affected foot. If it feels like a guitar string, the stretch is correct.
It’s also important to strengthen the muscles in the feet. Using a heel lift to maintain the foot arch and reduce mechanical pressure on the plantar fascia can also help reduce the amount of pain you feel when you first begin walking.
Strengthening
Strengthening exercises for plantar fasciitus can help reduce the symptoms of plantar fasciitis and improve overall health. A good program for treating this condition can include simple foot exercises that are low-load and teach the correct use of foot muscles. These exercises, such as Toe Yoga, can be incorporated into a rehabilitation program that may include rest from high-impact activities.
One of the first plantar fasciitis exercises you can try is a simple towel stretch. You need to hold the stretch for about 20 seconds and then release. Repeat this exercise at least 3 times. Make sure to give your feet small rest periods in between each stretch. This exercise is especially helpful when started early in your recovery.
Rowing
Rowing is one of the best exercises for plantar fasciitis because it is an excellent total body workout without straining the feet. Rowing is an aerobic exercise that can be done on water or on a rowing machine in a gym. The motion is similar to that of running but instead of focusing on the lower body, rowing engages nine of the 11 muscle groups.
Rowing requires good ankle mobility. Rowers with poor ankle mobility tend to splay their legs during catch and lift excessively from the heels. Additionally, they may also tend to round at the lumbar spine and posterior pelvic tilt. These are symptoms of poor ankle mobility and can lead to knee, ankle, and shin splints.
Tiny runs
These exercises stretch the plantar fascia. You can practice these exercises by standing on your tip toes and walking around. You should do this exercise for at least five minutes, two times a day. You can also use an ice bottle or massage ball to perform this exercise. Make sure to perform the exercise with your arch flexed.
The plantar fascia is a tough band of tissue that runs across the bottom of your foot, connecting your heel bone to your toe bones. It’s also prone to tears. This can lead to inflammation and pain.