Plantar Fasciitis causes pain at the bottom of the heel or arch. It is an age-related degenerative condition of the plantar fascia—the web-like ligament that connects the heel to the front of your foot. Inflammation caused by overuse, stress, or strain also plays an important role. It can take between 6 to 18 months to resolve if not treated (1). However, proper treatment with exercises makes it go away within six months in 97 percent of the patients (2). So here are seven exercises to help you get back to normal!
Stretching can relieve the muscles of the feet and calf and ease the pain. For calf stretching, stand in front of a wall and place your hands on it. Keep both of your feet flat on the floor. Extend one leg back while keeping its knee straight and bending the knee of the other leg. You should feel a stretch in the calf of your back leg. Hold this position for thirty seconds. Repeat this process 2 to 4 times a session for each leg, three or four times a day.
Toe extension can help loosen the plantar fascia. For toe extension, sit on a chair and place the ankle of one leg on the knee of the other. Grasp the toes with one hand and the ankle with the other. Then gently pull the toes back until you feel a stretch at the bottom of your foot. Hold this position for thirty seconds and repeat for about three minutes for each foot, 2 to 4 times a day.
For towel curling, sit on a chair and place a straight towel on the floor. Place your foot on the towel and curl your toes to scrunch the towel toward you. Then, also push the towel away from you. Repeat this exercise up to ten times, one to two times a day.
Towel stretching is good at reducing morning pain. For this exercise, sit on the floor with your legs extended in front of you. Place a rolled towel under your toes and pull the towel toward you. You should feel a stretch in your calf muscles. Hold this position for thirty seconds and repeat two to three times for each foot, four to six times a day.
Ice Or Tenis Ball Rolling
Ice helps reduce inflammation. However, you can also use a tennis or golf ball or a foam roller. To perform the exercise, put an ice water bottle or a ball under your foot. Roll your foot forward and backward while applying enough pressure to feel a stretch on the bottom of your foot. Do this for five minutes for each foot, about two times daily.
Calf Stretching On A Step
Stand with the balls of your feet at the edge of a bottom step. Slowly lower your heels below the edge until you feel a stretch under the bottom of your feet and calf muscles. Remain in this position for thirty seconds, then slowly raise your heels back to the level of the edge. Repeat this exercise two to four times a session, about four to six sessions a day.
This exercise strengthens your feet muscles. For this exercise, sit on a chair and put some marbles on the floor next to a cup. Pick one marble at a time with your toes and put them in the cup. Do this twenty times a session, two to three times a day.
You don’t need to perform all the exercises. Just pick a few and stick to them.