The plantar fascia is a tissue which connects the entire length of the bottom of the human foot. And it’s very common among mountain climbers, aerobics practitioners, ballerinas, or women who are daily wearing high heels.
Suffering from plantar fasciitis is kind of painful because, and it may severe affect your walk, causing several other problems after wards. But you can get rid of it, and the first step is to desist the activity that is causing the pain. The longer the pain is ignored, the longer it will take to heal. So, it’s your choice!
Besides giving up the activity you are doing, rest a bit, and then you can start practicing some exercises to get rid of the plantar fasciitis pain.
1. Plantar Fasciitis Calf Stretch
Image Credits: Plantar Fasciitis Calf Stretch
Stand facing a wall. Take one step back, and place your palms flat on the wall at shoulder level.
Place the affected foot back, flex your other knee, and push your hips up, toward the wall. Your hands should remain straight.
Feel the stretch in your calves.
Hold for 3 seconds and release.
Sets And Reps
3 sets of 3 seconds hold.
2. Plantar Fasciitis Achilles Tendon Stretch
Image Credits: Plantar Fasciitis Achilles Tendon Stretch
Find a wall and stand a few inches away. With one foot, put your toes on the wall, keeping your heel on the floor, and flex.
Hold for about 10-15 seconds, then alternate with your other foot.
You can also do this stretch using a curb or step and hanging your heels off the ledge.
3. Plantar Fascia Stretch
Image Credits: Plantar Fascia Stretch
Use a step ladder or the stairs to do this exercise.
Place the foot affected with plantar fasciitis on the step. Make sure the ball of the foot is placed on the edge of the step.
Drop the heel and feel a stretch in your plantar fascia.
Hold it for 20-30 seconds.
Sets And Reps
3 sets of 20-30 seconds hold.
4. Plantar Fasciitis Towel Stretch
Image Credits: Plantar Fasciitis Towel Stretch
Grab a rolled towel by its ends. Sit on a chair, and place the towel against the arch of the affected foot.
Lift your leg off the floor and extend it in front of you while holding each end of the towel with each hand tightly.
Hold it for 10-30 seconds.
Place the towel against the back of the ball of your foot and stretch again.
Hold it for 10-20 seconds.
Sets And Reps
3 sets of 10-20 seconds hold.
5. Plantar Fasciitis Toe Stretch
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Sit on your heels in the position shown above. Stretch the bottom of your feet.
6. Plantar Fasciitis Tennis Ball Roll
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Sit on a chair. You can do this before getting out of bed, and in that case, sit on the edge of your bed.
Place the affected foot on a tennis ball.
Move your foot up and down and massage the plantar fascia or the sole of your foot with the ball.
7. Plantar Fascia Roll Out
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If you feel that your plantar fascia is causing too much pain, this is a good solution.
Freeze a bottle of water, and run your weight over the bottle.
You can either sit on a chair or do it standing up.
The cold from the frozen water can help to reduce the pain, as well as alleviate the inflammation of the fascia.
8. Arch Strengthening
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Sit on a chair. Keep your back straight, and feet flat on the floor.
Keeping your toes and heels on the floor, try to pull your knee up so that you form a deep arch on the arch of your foot.
Hold it for three seconds and release.
9. Plantar Fasciitis Marble Pickups
Image Credits: Plantar Fasciitis Marble Pickups
To strengthen the toes and feet, you need to use them in ways you wouldn’t normally.
The marble pickup is an excellent exercise for this.
With bare feet, sit in a chair and place five marbles next to a cup on the floor in front of you.
Using your toes, grab each marble and put it into the container.
Pretend you are using your toes as fingers to put the marbles away.
This can be very frustrating, but the more you practice, the easier it becomes.
Try to get all five marbles in the cup with each foot.
10. Plantar Fasciitis Massage
Image Credits: Plantar Fasciitis Massage
Sit on a comfortable surface.
Place the foot with plantar fasciitis on the knee of the other leg.
Place the thumbs right in the middle on the sole of your foot.
Massage this area slowly. Apply gentle pressure, massaging up, down, and the sides of your sole.
Image Credits: Ideafit