HOW TO GET PLANTAR FASCIITIS RELIEF THROUGH EXERCISE
If you’ve ever been running, exercising, or just walking around your home or office and had a sharp, throbbing pain – it may be your plantar fasciitis. Plantar Fasciitis is when inflammation happens in the thick band that connects your heel to your toes.
The plantar fascia is the band that holds your arch so adding a lot of stress or impact on this part of your foot can be detrimental to it functioning properly.
Unfortunately, there isn’t a clear cure for this happening or any clear cause. What has been proven is, some activities cause the plantar fasciitis to flare up faster than others such as; having an arch too high or too low, developing changes, excessive pressure or strain, worn out shoes, or not having proper shoes for specific activities.
Without having a cure, how do you receive relief when your plantar fasciitis becomes inflamed? Through exercise.
Here are a few common exercises foot doctors recommend you start implementing to ensure your plantar fasciitis does not get inflamed and if it’s already inflamed, gets the proper stretch relief to help reduce inflammation.
Plantar Fascia Foot Roll
Stand with one shoe on and one shoe off
Using the foot without the shoe, place a rolling pad, water bottle, or a small roller in the arch of the foot
Roll the pad between your heel bones to right before the ball of your foot
Be sure you stay stable, so you do not roll over any bones
Do this for 3 minutes on each foot twice a day
Soleus Calf Stretch
Stand next to a wall
Facing the wall, take a few steps back until your arm is fully extended with a little bend in your elbow.
While placing your hands on the wall, put one foot in front of the other with a hips length gap
Bend your knees a little
Without lifting your toes or heels from the ground, you should feel a stretch near your ankle and on the back of your leg.
Hold for 30 seconds, rest and repeat 3x per side 2x per day
Towel Crunches
Sitting on a chair, take your shoes and socks off
Place a towel under your feet while placing your feet flat on the floor
Using only your toes, grab the towel and pull it towards you
Be sure you do not move your ankles or knees while doing this
Repeat for 3 minutes 1x per day
Each exercise should help you feel some relief if you’ve notice inflammation. If you practice these exercises before inflammation happens, you’re lessoning the chances of injury which is a great thing to practice! For more exercises, contact your preferred foot specialist for their recommendations.
At River Podiatry we provide individualized, comprehensive, evaluation and treatment of patients with podiatric issues. The practice specializes in foot surgery and the treatment of foot pain. Expect the best possible care utilizing the most modern techniques.
