What Are Some Exercises for Plantar Fasciitis?

Plantar fasciitis occurs when the thick band of tissue that connects the heel to the toe becomes inflamed. This painful condition creates intense pain upon walking for the first time in the morning. Once the sufferer has walked a few steps, the pain eases. There's no simple fix for plantar fasciitis although regular foot exercises help improve the condition. According to the Mayo Clinic, standing or sitting for long periods of time can aggravate the condition as well.

Tips to help

Performing a series of tendon stretching exercises before you ever leave your bed in the morning can help reduce the inflammation of plantar fasciitis. This injury frequently occurs with runners and individuals that spend a good deal of time each day on their feet. For this reason, it's important to rest this injury, applying ice to ease discomfort. Wear supportive shoes from the moment you step out of bed to protect the bottom of the foot.

Stretch the Tendons

Regular stretching will help improve the flexibility in the plantar fascia. Upon waking in the morning, remain in bed and extend your hands to your foot. Gently pull back to stretch the tendon and hold for 30 seconds. Perform this exercise five times before letting your feet hit the floor. Sit up in bed and flex and point your foot 10 to 15 times, if you're too tired to reach for your foot. This will stimulate the tendon and hopefully ease those painful first footsteps out of bed. Add these stretching exercises to your daily routine at least three times each day.

Loosen the Calf Muscles

High arches or flat feet can cause plantar fasciitis but tight calf muscles can too, according to the American Academy of Orthopedic Surgeons. Loosening the calf muscles can ease the tension on the plantar fascia. Imagine a thick piece of rubber running from the heel out to every one your toes. Now flex your foot up and feel the movement and pulling in your calf muscles. Addressing tight calf muscles will also promote flexibility in the plantar fascia.

Stand in supportive shoes with heels hanging off the edge of a step. Lift up onto the toes, then down again, allowing the heels to lie below the step level. Perform 10 lifts but don't strain. Exercising to improve this condition doesn't happen overnight. Consistent daily exercise until you are completely pain free is your goal.

Lean against a wall with arm outstretched and hands flat on the wall. Stagger the feet, one in front of the other in a walking pattern. Bend the arms and front knee and lean forward, allowing the back foot to roll onto the toe. Hold this stretch for a count of 10 and return your feet to a flat position.

References

• American Academy of Orthopedic Surgeons; Plantar fasciitis
• Footminders; Plantar Fasciitis Exercises + Orthotics = The Most Effective Heel Pain Relief

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