Plantar Fasciitis Exercises
You can start with a few stretching exercises to relieve plantar fasciitis symptoms.
These exercises include heel raises, sitting calf stretches, and ball stretches. Continue these for 5 minutes a day until the symptoms disappear.
You may want to try these on a daily basis for a couple of months, or more as needed.
To prevent future recurrences, you can do a daily stretching exercise, and this will help keep the area limber and pain-free.
Stretching Exercises
The first step in treating plantar fasciitis is to stretch the affected area.
You can stretch the arch, toes, heel, and big toe with a few stretches.
Hold each stretch for ten to thirty seconds, and repeat three times per day or as tolerated.
Do not overdo it, as plantar fasciitis can be stubborn and last two years or longer.
To avoid aggravating the condition, avoid high-impact activities until the pain has gone away.
The key to plantar fasciitis treatment is early detection.
People with flat feet and tight calf muscles are more likely to develop the condition.
People with high arches and flat feet are also more likely to have plantar fasciitis.
Performing stretches on a regular basis is important.
However, it can be difficult to perform them if you do not feel any pa
in. You may need to see a foot specialist to find the best exercises for your condition.
Heel raises
A simple heel raise exercise will stretch your plantar fascia and relieve pain.
You can perform heel raises on both feet or one.
You can raise your heel up off the floor for about three seconds and lower it again for about the same number of seconds.
Do heel raises for at least two weeks, or even longer if necessary.
You can modify the exercise by increasing or decreasing the weight or reps.
Heel raises are the best way to strengthen the calf muscles, which can be the cause of plantar fasciitis.
Perform heel raises for at least 10 repetitions, three times a day.
To improve the exercise, use a chair or an elevated surface to stand on.
Sit with your feet slightly apart and stretch your affected foot upward.
Hold this position for at least 30 seconds and repeat as many times as needed.
Sitting Calf Stretch
If you have plantar fasciitis, you should begin the day by stretching your calf muscles.
You can do this by standing up and stretching your leg, bending your other leg slightly behind you.
Hold the stretch for about 30 seconds, and repeat three times a day.
The same holds true if you have plantar fasciitis. If you’re not comfortable stretching your calves, you can also try standing calf stretches.
A common plantar fasciitis stretch is the towel curl, which helps stretch the Achilles tendon.
It can be done while sitting on a chair or on the edge of a bed.
Depending on the severity of the problem, you can also use marbles to stretch the foot muscles.
You can either place a bowl of marbles on the floor or hold your toes in your hands.
Be sure to hold the stretch for at least a minute, and repeat it two to three times a day.
A tennis ball or a water bottle can be used as an exercise for plantar fasciitis.
In this exercise, you will sit in a chair and roll the ball under your arch. Hold this position for around 20 seconds.
Repeat this exercise two to three times daily. If you are having pain with the stretch, stop.
It may help to seek medical advice. Try the stretch out for yourself to determine whether it is effective for your specific condition.
Performing this exercise is simple and convenient.
You can do it sitting down or standing, and you can even perform it while you’re lying down.
Just roll the ball under your foot at least one inch per second, while keeping the heel and ball of your foot in contact with the ground. Repeat the exercise a few times to get a full stretch.
If you’re able to maintain a consistent pace, you can progress to standing.
