Plantar fasciitis is a common foot condition that can cause intense heel pain, making daily activities a challenge. Here are 10 exercises for plantar fasciitis that can help alleviate or get rid of plantar fasciitis.
Exercises
- Toe Tapping:
- Sit on a chair with your feet flat on the floor.
- Lift your toes, keeping your heels on the ground, and tap them back to the floor.
- Repeat for 1-2 minutes to improve blood circulation and flexibility in the feet.
- Intrinsic Foot Muscle Strengthening:
- Sit or stand and place a small towel on the floor in front of you.
- Use your toes to scrunch the towel towards you. Next push it away.
- Repeat for 2-3 minutes to strengthen the intrinsic muscles of the foot.
- Foot Flexor Stretch:
- Sit on the floor with your legs extended in front of you.
- Point your toes. Next flex them back toward your shins. Feeling a stretch in the bottom of your foot.
- Hold for 15-30 seconds and repeat several times.
- Calf Raises:
- Stand with your feet hip-width apart.
- Slowly raise your heels off the ground, lifting them as high as comfortable.
- Hold for a few seconds, next lower your heels back down.
- Repeat 10-15 times to strengthen the calf muscles.
- Seated Plantar Fascia Massage:
- Sit on a chair and place a massage ball or tennis ball under your foot.
- Roll the ball under your foot, applying gentle pressure to massage the plantar fascia.
- Roll for 5-10 minutes to alleviate tension.
- Arch Roll:
- Sit on a chair and place a foam roller or a frozen water bottle under your foot.
- Roll the arch of your foot over the roller or bottle for 5-10 minutes to stretch and massage the plantar fascia.
- Towel Scrunches:
- Sit on a chair with a towel on the floor in front of you.
- Use your toes to scrunch the towel towards. Next you release.
- Repeat for 2-3 minutes to strengthen the muscles in the feet.
- Ankle Circles:
- Have a seat. Lift one foot off the ground. Next rotate your ankle in a circular motion.
- Perform 10 circles in one direction. Next switch directions.
- This exercise helps improve ankle mobility, indirectly benefiting the plantar fascia.
- Standing Calf Stretch:
- Stand facing a wall and place your hands on the wall at eye level.
- Step one foot back, keeping the knee straight, and bend the front knee.
- Keep the back heel on the ground, feeling a stretch in the calf.
- Hold for 15-30 seconds and switch legs.
- Incline Board Stretch:
- Stand on an incline board or a sturdy surface with your heels elevated.
- Allow your heels to drop below the level of the board, feeling a gentle stretch in the calves and plantar fascia.
- Hold for 15-30 seconds and repeat as needed.
Remember to perform these exercises regularly, and if you experience persistent pain or discomfort, consult with a healthcare professional for personalized advice and treatment options.
Conclusion
Plantar fasciitis can be a challenging condition. Make these stretches a part of your daily routine to strengthen the muscles, improve flexibility, and ultimately, find relief from plantar fasciitis discomfort. If symptoms persist, consult with a healthcare professional for personalized advice and treatment options.
