One of the most common conditions that causes persistent foot pain is known as plantar fasciitis. This condition best describes the inflammation of the foot’s plantar fascia ligament, which is a strong band of tissue that stretches from your heel to your foot’s middlemost bones. It’s best known for supporting your foot’s arch and acting as a shock absorber for the feet.
When you put stress onto this ‘shock absorber,’ sometimes that stress is too much for the thick ligament to bear. That’s what causes the characteristic inflammation from plantar fasciitis to form. You usually develop plantar fasciitis from an accumulation of smaller injuries that may have caused the plantar fascia to tear over time.
Most of those injuries occur when you stay on your feet constantly, whether during regular exercise, sports-related exercise or even just moving around on a consistent basis.
All right. Since I know a little more about plantar fasciitis, can you tell me about what I can do to treat plantar fasciitis? I heard there are different types of exercises for plantar fasciitis I can try. Do exercises for plantar fasciitis heel pain work?
Well, the types of plantar fasciitis exercise out there are known to work for a lot of people. Though, you might think it sounds a little strange to put more stress onto the plantar fascia in the first place, especially when it’s inflamed.
The thing is that plantar fasciitis exercise mainly helps keep the plantar fascia and other surrounding ligaments, tendons, muscles and the tissue of the feet from contracting overnight or during the day. If these ‘essential components’ contract, they end up making the feet feel tighter and hard to move. That’s what makes the feet hard to move when you have plantar fasciitis in the first place.
Due to that, many plantar fasciitis exercise regimes are designed to mainly stretch the feet and keep them from seizing up during the day and night. The best thing about this type of exercise is the fact that they help safely stretch the feet, which also has the added effect of promoting blood flow that, in turn, promotes healing in your feet. So, you can already see that plantar fasciitis exercise is incredibly valuable to the recovery process.
As for the type of plantar fasciitis exercises you can do, know that any type of exercise that gently stretches the plantar fascia and the nearby Achilles tendon can help subside symptoms stemming from inflammation in your feet.
Both the Achilles tendon and plantar fascia work together in a way to help support the feet; the Achilles tendon is actually known to become rather tight in people with plantar fasciitis. It pulls from the back of your heel, which in turn, pulls your plantar fascia tight, and possibly causing the pain that may start when you try to walk on that foot.
The aim of any type of plantar fasciitis exercise is helping you loosen up the tendons, plantar fascia and other ligaments in your feet that may become taut when at rest or even moving around. If you need additional advice, it’s always good to talk to your doctor about what exercises for plantar fasciitis heel pain may work for you.
Thanks for letting me know more about plantar fasciitis exercise. But, can you tell me about the actual exercises for plantar fasciitis? I want to know more about the type of plantar fasciitis exercises I can do on my own.
Sure, why not? It’s pretty easy to do plantar fasciitis exercise on your own, so you usually don’t need any additional help when you do the exercise by yourself. Let’s take a look at some of the most common exercises for plantar fasciitis that you can do.
Many of the most common exercises for plantar fasciitis are actually stretches. They work well because they keep the plantar fascia and the surrounding tendons and ligaments from becoming too taut overnight and throughout the day.
A common plantar fasciitis stretch is the towel stretch, though it can be performed with a long band made of a tough material like a belt. You just need to sit down and stretch your injured foot onto your lap. From there, loop the towel around the ball of your foot, pulling it toward your body. Keep your knee, legs and hips straight while you hold the position for about 15 to 30 seconds. Repeat that for about three times.
When you need something that places a bit more tension on your inflamed foot, you can try the standing calf stretch. To do this stretch, stand at wall with both hands against the wall at eye level. Place your uninjured leg forward and flush against the wall, while you keep your injured or inflamed foot back away from the wall.
The heel of your inflamed foot should be against the floor. Turn that foot forward and slowly lean into the wall until you feel a stretch in your calf. Hold that for about 15 to 30 seconds and repeat 3 times. You can do this plantar fasciitis exercise a few times per day, until you start to see results from gently stretching your plantar fascia.
Are there any other essential plantar fasciitis exercise tips I should know? What are some other plantar fasciitis exercises you haven’t told me about yet?
Well, there’s the frozen can roll, a plantar fasciitis exercise that’s known to be really effective for athletes with the condition. With this plantar fasciitis exercise, you’ll need a frozen juice can or bottle—it’s safer to use a bottle or a can of non-carbonated juice.
All you need to do is sit down and gently roll the frozen juice can over your heel. You should roll the can, back and forth, from your heel to the midsection of your foot’s arch. Repeat that movement for about 3 to 5 minutes, gently increasing the pressure against your foot if you can handle it. It’s probably a good idea to do this exercise in the morning, as it can help get your foot warmed up for the day.
All of these plantar fasciitis exercises can be performed without having to get any other exercise equipment besides the objects we mentioned. And, remember, if you need more advice about using any plantar fasciitis exercise, always consult your doctor!