Exercises and Stretches to Help with Plantar Fasciitis
Plantar Fasciitis can be a real pain in the foot...literally!
You wake up in the morning, ready to start your day, and the moment you put your foot down - ouch! That stabbing pain in the heel is often a sign of Plantar Fasciitis.
Maurice at Dynamic Fitness has some simple exercises/stretches that can help alleviate the pain and get you back in step.
Here I’ll cover:
Towel stretch
Calf stretch
Calf raises
Ankle flex
Ready? Let’s get started!
Understanding Plantar Fasciitis
The plantar fascia is a thin ligament that connects your heel to the front of your foot, providing support and absorbing the shock of walking.
Plantar Fasciitis causes burning, stabbing, or aching pain in the heel of the foot. This discomfort predominantly arises after long periods of standing, walking, or during the first few steps in the morning.
What triggers such discomfort?
Causes
Excess body weight
Foot mechanics
High-impact activities
Age
Now that we know what can potentially cause this condition, let's discuss its symptoms.
Symptoms
A sharp, stabbing pain near the inside of the heel
The pain is felt most during the morning when you take your first steps out of bed
You might also feel pain after you've been sitting or lying down for a while
It's also common to observe swelling or inflammation near the heel
Recognizing these signs and symptoms at the earliest can help in diagnosing and treating the injury.
Exercises to Help with Plantar Fasciitis
There are several effective exercises and stretches that can help reduce the pain and inflammation caused by Plantar Fasciitis. They target not just the affected area but also help strengthen your calf muscles, which play a vital role in foot health.
Having strong foot and calf muscles can greatly diminish the risk and impact of plantar fasciitis. Whether you're just waking up or ending a long day, these exercises can become a routine part of your day to help manage your plantar fasciitis symptoms.
And the best part? These can easily be done at home.
#1. Towel Stretch
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For the towel stretch, you'll need a towel long enough that you can hold onto either end with your hands.
Sit on a firm seat with your feet flat on the floor.
Place the towel around the ball and toes of one foot and hold onto the ends with your hands.
While keeping your leg straight, slowly pull on the ends of the towel to bring your toes toward you.
Hold the stretch for 20-30 seconds and then release.
Repeat this method three times for each foot.
#2. Calf Stretch
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Calf stretches can help relieve some of the tension in your plantar fascia.
Stand against a wall, placing your hands flat against the wall at approximately eye level.
Place one foot rearwards approximately a step’s distance, keeping it flat on the floor. The other foot should be in front, bent at the knee.
Lean into the wall and hold the stretch for 20-30 seconds before releasing. You should feel this stretch in your back leg.
Repeat this stretch three times for each calf.
#3. Calf Raises
Stand on the edge of a step or any raised platform, your heels should be off the stage.
Push through your toes to raise your body upward. Do this slowly and smoothly then lower yourself back down slowly. This is great for developing muscle strength and flexibility in your calves, which can help support the plantar fascia.
Repeat this stretch three to five times for each calf.
#4. Ankle Flex
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Lie down on a mat, your legs should be extended upward into the air.
Flex your toes back towards your head as far as comfortable.
Hold for 30 seconds, then release and relax.
Dynamic Fitness Tip: While performing these stretches, it is normal to feel a gentle pull. However, if you experience any sharp pains, stop immediately. It is ideal to consult a professional who can demonstrate these exercises precisely for your condition.
Read More>>> How Sore Is Normal After Exercise?
Get Relief from Foot Pain
These exercises, done consistently, should not only aid in your fight against plantar fasciitis but also prevent future occurrences. In combination with proper footwear, periodic rests, and maintaining a healthy weight, they can contribute significantly to your overall foot health.
While these exercises and stretches can be beneficial, they are not a substitute for professional medical advice. Always consult with a healthcare provider before starting any new exercise routines.
Contact MAT Specialist, Maurice, at Dynamic Fitness today for an evaluation if you are experiencing symptoms of plantar fasciitis!