Exercises for Plantar Fasciitis Relief
If you suffer from plantar fasciitis, you know that it is an uncomfortable chronic pain. The first steps out of bed can cause pain along the bottom of the foot, including pain at the base of the heel. Because it is an overuse problem, there usually isn’t an easy or one time fix. There are some home remedies like orthotic inserts and anti-inflammatory medications, but did you also know that there are exercises and stretches you can do to find relief as well?
Try some of the following to experience pain relief:
Toe Strengthening Exercises:
·Use your toes to stretch out toes to grab a towel and pull toward you. The motion of grabbing downward will help strengthen the toes.
·Use a band around your toes to provide resistance. Pull the band downward with your toes for 10 reps on each side.
Plantar Fascia Stretches:
·While sitting in a chair, cross one foot over the thigh of your other leg. Pull the big toe back and massage the plantar fascia.
·Roll up a towel and place it under the arch. Pull the towel and move the towel and foot a bit to get a stretch and massage on the plantar fascia.
Calf Muscle and Achilles Tendon Stretches:
·While facing a wall, stand with one foot forward and one foot back. Lean on the wall with your hands and bend the front knee while keeping the back leg straight. The back heel should stay on the ground and you’ll feel a stretch on the Achilles tendon. To stretch the lower part of the calf/Achilles tendon, this time bend the back knee as well.
·Another stretch for the lower leg that can relieve tension on the heel cord is a step or wall stretch. The front half of the foot should be up on the wall or on a step while the heel is on the floor. Lean forward with the leg straight to feel the muscle stretch. Lean forward with the knee bent to feel the tendon stretch.
Wear a night brace to lengthen the muscle: A brace keeps your feet and ankles in a position that stretches the calf and arch of your feet. IT will keep the plantar fascia and Achilles tendon in an effortless lengthening position to prevent tight muscles.
If you have plantar fasciitis or suspect that you have it, make sure to consult with your podiatrist first for a proper diagnosis. These exercises can be helpful in conjunction with other treatments that may be recommended by your doctor. Contact us at PerfectFeetCare Podiatry Centers. Our podiatrists, Dr. Juliette Perez and Dr. Katherine Machado will assess your feet. Make an appointment with us at our Miami (305-225-4277) or Hialeah (305-246-7437) offices.