Exercises for Plantar Fasciitis
The thick band of tissue that runs along the bottom of your foot, connecting the heel bone to the toes, is known as the plantar fascia. It plays a central role in supporting the foot when walking, running, and even standing. When the plantar fascia becomes irritated or inflamed, typically from overuse and repetitive stress, you may develop plantar fasciitis. The stiffness can of plantar fasciitis can be discomforting, and the pain, debilitating.
In this brief article brought to you by Mountain Spring Podiatry, we share some popular exercises that can help you relieve symptoms or recover from the condition altogether. If you need a licensed podiatrist
, or foot doctor
, to address severe cases, then call Mountain Spring Podiatry to schedule a convenient appointment. A podiatris
t can offer a comprehensive treatment of plantar fasciitis.
Exercise 1: Foot Tissue Massage
When you have plantar fasciitis, stretching the sole of your foot can be painful but it’s important to push through the discomfort. Start with a gentle massage by sitting and crossing your legs over. Stretch your toes backwards and press on the sole of the foot to deeply massage it for 10 seconds. Repeat these steps 5 to 10 times for each foot. Get in the habit of doing this just before getting out of bed or sitting for long periods of time.
Exercise 2: Towel Stretch
Grab a towel and sit down on the floor, or bed. Loop the towel around your foot and hold each end of it, then pull the towel back to stretch the back of your calf. Hold this stretched position for 30 seconds and repeat three times for each foot.
Exercise 3: Toe Curls
Now let’s target the toes. Stay seated and place the towel flat under your foot. Curl your toes to scrunch up the towel, then relax them to release the towel. Finally, raise and stretch your toes back, and release. Do this about 10 times for each foot.
Exercise 4: Tennis Ball Stretch
For a deeper massage, you can place a tennis ball under your foot and roll your foot over it back and forth for about a minute. Repeat this for the other foot. If you do not have a tennis ball, you can use a frozen water bottle or can.
Exercise 5: Standing Calf Stretch
The towel stretch helps lightly stretch the calves, but let’s go deeper with standing calf stretches. Face a wall and put your hands against it at shoulder level. Bring your affected foot back and the other foot forward. While keeping the back leg straight and heel on the ground, lean your weight forward to stretch the calf muscle.
Seek Treatment by a Licensed Podiatrist
If you are experiencing severe foot pain and exercises are not helping, or you simply prefer professional assistance, then consider seeing a licensed podiatrist
. Podiatrists are doctors that specialize in foot, ankle, and lower leg conditions. Residents in the area can call Mountain Spring Podiatry to schedule a convenient appointment. We are also happy to arrange a walk-in appointment as soon as possible.