Relieve Foot Pain by doing Plantar Fasciitis Exercises
Before buying any plantar fasciitis treatment, ask your doctor about what Plantar Fasciitis exercises might be suitable for you. We have video examples below that you can try before making a purchase to see if they can help you. Combining exercises and your preferred alleviator is helpful in improving your condition. You can also use a foot strengthening device for therapy and soreness relief.
People who suffer from plantar fasciitis need not fret because there are plantar fasciitis exercises that can relieve them of their misery. Plantar Fasciitis is a foot injury characterized by the inflammation and swelling of the plantar fascia, a thick tissue connecting the calcaneus (heels) to the metatarsal bones (toes). This is usually happens when the foot is overworked or overused and the load is too much for the foot to handle. There are different treatment techniques available for a person suffering from plantar fasciitis. Stretching exercises for foot pain provide an alternative technique that is easy to apply and cost free.
Some of the best plantar fasciitis exercises recommended by podiatrists and physiotherapists are:
Easy Plantar Fasciitis exercises before getting out of bed
During sleep, the plantar fascia tightens which causes people to experience heel pain or foot pain during the morning right after they get out of bed. Stretching your foot before standing up from bed will help you relieve heel pain.
1) While lying, flex your foot up and down ten times.
2) Sit at the edge of your bed, roll your foot over a tennis ball, rolling pin, or a bottle.
Walking barefoot should be avoided or else the heel pain will return. There are shoe inserts for plantar fasciitis available for affected individuals.
Calf Stretches
You can do calf stretches for plantar fasciitis by doing the following: face a wall then stretch and place both of your hands on that wall at about eye level. Put one leg behind the other with your back heel fixed firmly on the floor. Bend your front knee; at this point you will feel your back leg stretch. Hold this position for 15 to 20 seconds. Repeat 4 times.
Foot Stretching Exercises
Foot Stretches for plantar fasciitis can also help you relieve pain. A step on a stairway is required for this position. Stand on a step with your heels extended over the edge of the step. Slowly flex your heels down to stretch your calf muscles. Hold this position for 15 to 20 seconds then slowly raise your heel to bring it back to the level of the step. Repeat this stretch 4 times.
Marble Lifts
You will need small marbles and a cup for this plantar fasciitis exercise. Place the small marbles on the floor with the cup next to it. Try to lift all the marbles from the floor using your toes and put them in the cup. Perform this exercise 15 times.
Towel Stretch
Plantar fasciitis exercises can also be performed with the use of a towel. Roll the towel and place it under the arch of your foot. While keeping your knee straight, grab both ends of the towel then softly pull it towards you. Hold this position for 15 to 20 seconds and repeat 4 times.
A person performing stretching exercises for plantar fasciitis should not feel pain when doing so. Feeling pain means you are not doing the exercise right or your injury is already on its heightened and delicate stage. Performing plantar fasciitis exercises in this stage only aggravates the injury. For sure and safe results, it is still best to seek professional advice by consulting a physician before doing any of the plantar fasciitis exercises.
Exercise using a belt.
Heal Stretching
Heel Pain & Plantar Fasciitis Morning Exercises
Strengthen your foot with a wash cloth