The condition known as plantar fasciitis hits people when they least expect it. It happens almost ‘unexpectedly’ because plantar fasciitis develops in the feet, mainly from inflammation that affects the foot’s plantar fascia, a thick ligament that’s responsible for helping support the arch in our feet.
The formation of such a condition can actually stop a lot of people from even moving around—since it can be as ‘uncommon’ as it’s common.
Well, how can plantar fasciitis be uncommon, but common at the same time? What should I do if I develop plantar fasciitis?
Developing plantar fasciitis is uncommon because it’s unexpected. A lot of people don’t assume that they can actually harm their feet by placing a lot of stress and tension from it. Plantar fasciitis is one of those conditions that form within the feet, thanks to inflammation from that stress and tension. So, just keep that in mind if you’re exercising or constantly active.
Now, pain from plantar fasciitis usually manifests as a sharp or deep ache that occurs along the arch or in the middle of the foot’s heel. It also manifests from the foot’s attempt to heal itself, causing ligaments like the plantar fascia to stay in a contracted position. So, when you attempt to stand up in the morning, that’s what causes that incredibly sharp and intense pain that keeps you from moving around.
While the pain does subside as you warm up your feet, it’s still a nuisance, since you need to find a way to effectively heal your foot without disturbing the plantar fascia and other ligaments and tendons in the feet.
You can actually treat plantar fasciitis in many ways, though a lot of people tend to overlook the importance of physical exercises for plantar fasciitis like plantar fasciitis stretches. While you won’t be able to move around much, plantar fasciitis stretches can help you move around enough to keep your foot well stretched and relatively pain-free.
All right! So, what exercises for plantar fasciitis should I know about? I heard about stretching exercises for plantar fasciitis? Do plantar fasciitis stretches really work for treating plantar fasciitis?
There are a lot of plantar fasciitis stretching exercises that you should know about if you’re planning on effectively treating your plantar fasciitis. Since the plantar fascia is a thick ligament that’s not as stretchy as other ligaments, you need to keep it well stretched to prevent it from improperly healing and, ultimately, delaying your recovery. That also mean you need to wear supportive gear like orthotics, night splints and other foot supports to keep your foot stretched when you’re not moving around.
When you’re about to move around, you need to take off that gear and stretch your inflamed foot with plantar fasciitis stretching exercises. That’s where most of those stretching exercises for plantar fasciitis come in handy. Of course, when your feet are sore, take some time to slightly massage them before you get started with any stretching for plantar fasciitis care. Some people use a hard object like a golf ball to gently work the inflamed area (to promote blood flow), though most people massage using ice. Either way works!
As for the plantar fasciitis stretches, it’s best to perform stretching exercises for plantar fasciitis in the morning and about three other times during the day. That ensures that your foot remains well stretchedand less prone to healing in a tense position.
One of the most common stretching exercises for plantar fasciitisis is known as the plantar fascia stretch, a sitting stretch. When you’re sitting, place your inflamed foot across your knee. With your hand on your affected foot, pull the toes there back toward your shin, until you feel them stretch your arch. After that, run your thumb along your foot to feel tension. Hold that for a count of 10 and repeat.
You can also try another stretch, one known as the belt stretch. Using a wide belt, hold both ends of the belt in your hands and place the center of that belt over the ball of your foot. Keep your knee straight and pull your ankle back to yourself with the belt and your front leg muscles. Pull it back and hold it for about 10 seconds. Relax, and then repeat the stretch for about 5 to 10 minutes.
Thanks for telling me about those stretching exercises for plantar fasciitis! Can you tell me more about some optimal stretching exercises for plantar fasciitis?
Sure, there are plenty of stretching exercises for plantar fasciitis! Another common stretching for plantar fasciitis exercise is known as the incline board stretch.
This stretch involves using a board, book or other flat object on the floor. That should be situated about two feet from the wall, where you should stand. Place your foot onto that board, keeping your knee, hips and legs straight while you lean into the wall. Hold that for about 5 seconds, and then do about 10- to 20 heel raises. Relax in between repetitions and repeat the exercise for about 10 minutes. You can also do this exercise with a flexed knee for the same amount of time.
Another stretching exercise for plantar fasciitis that you can do is known as the massage stretch. This stretch uses a tubular object like a thick plastic pipe. Rest your feet onto the object, keeping the center of your foot’s arch set there. The bar should be about two inches in diameter and padded all around.
Sit with your knee bent about 90 degrees and start rolling your inflamed foot over the bar. Keep increasing the pressure until you feel slight discomfort from your inflamed foot. Hold that pressure as you continue to roll your foot over the bar for about 5 to 10 minutes at a time.
So, as you can see, there are limits to what physical activity you can do with your foot if it’s affected by plantar fasciitis, but that doesn’t mean you can’t do any physical activity. These stretching exercises for plantar fasciitis can help you keep your foot well stretched without having to deal with excessive pain from regular physical activity.