Plantar Fasciitis The Best Foot Exercise10. 03. 2023.
There are millions of people suffering from plantar fasciitis globally. The plantar fascia, a substantial band of tissue that runs down the bottom of the foot, becomes inflamed and leads to this condition. It may become painful, stiff, and uncomfortable in the foot as a result, making it challenging to stand or walk for long periods of time.
As most of the pain is felt under the heel, plantar fasciitis is often referred to as heel spur discomfort. Most persons with plantar fasciitis become aware of it when they first get out of bed in the morning or when they stand up after sitting for some time. Generally, as you begin moving about, the pain and discomfort go away. Plantar fasciitis causes heel spur pain, however doing workouts that target this area can aid with pain relief. The pain and inflammation are often reduced by plantar fasciitis exercises, shoe inserts, rest, ice, and avoiding activities that aggravate the condition.
The best foot exercises for plantar fasciitis will be discussed in more detail in this article, along with stretches and strengthening routines that can aid with discomfort relief and prevent further flare-ups.
Every treatment regimen for plantar fasciitis must include stretching exercises. These exercises assist in loosening up the foot’s muscles and tissues, which relieves strain and tension on the plantar fascia. Some of the top stretching exercises for plantar fasciitis are listed below:
- Calf Stretch
Put your hands up against the wall at shoulder height while facing the wall. Keep your heel on the ground while you take a step back with your injured foot. Three times, hold for 30 seconds each.
- Plantar Fascia Stretch
Cross your other knee over your afflicted foot as you sit in a chair. As you feel a stretch in the arch of your foot, use your palm to bring your toes back towards your shin. Three times, hold for 30 seconds each.
- Toe Stretch
Cross your other knee over your afflicted foot as you sit in a chair. Whenever you feel a stretch in the ball of your foot, use your palm to extend your toes back towards your shin. Three times, hold for 30 seconds each.
Exercises for strengthening the muscles might also be helpful for treating plantar fasciitis in addition to stretches. By strengthening the foot’s muscles and enhancing overall foot function, these activities can lower the likelihood of flare-ups in the future. The top strengthening exercises for plantar fasciitis include the following:
- Toe Curls
Using a cloth or tiny ball beneath your injured foot, sit on a chair. Curl the towel or ball toward your foot while holding it in place with your toes. Ten times, hold for five seconds, then repeat.
- Ankle Circles
Lift the foot that is injured off the floor and sit in a chair. Rotate your ankle in a clockwise and counterclockwise direction in a circular motion. 10 times in each direction, repeat.
- Marble Pickups
Place a small bowl or cup on the floor in front of you, along with numerous marbles. Place the marbles in the bowl or cup one at a time with your toes. Continue until every marble has been collected.
In addition to exercises, there are several other tips that can help alleviate symptoms of plantar fasciitis and prevent future flare-ups:
- Keep a Healthy Weight
Being overweight might increase the risk of plantar fasciitis by adding additional stress to the foot. This risk can be decreased by maintaining a healthy weight.
- Wear Proper Footwear
Using supportive, well-fitting footwear with strong arch support will assist the plantar fascia experience less strain and avoid flare-ups in the future.
- Use Orthotics
Orthotics, whether they be custom-made orthotics or shoe inserts, can benefit the foot by adding support and cushioning and easing pain.