Plantar Fasciitis Exercises

If you have Plantar Fasciitis it is good to know that exercise is most useful when combined with Orthotis, and other treatments recommended by your Podiatrist. However, These exercises are always a good idea in order to treat this ailment. The basic principals be hind the exercises are to stretch the Fascia to reduce the stress. by reducing the stress on the Fascia area the inflammation will reduce. When the inflammation reduces, the pain goes bye -bye. Before starting the exercise you should know there should be no pain involved. When doing these exercises you should only feel a constant slight pulling, again NO PAIN.
Before Getting Out Of Bed

Feeling pain in the morning is a classic symptom of Plantar Fasciitis, so it makes sense to takes steps to alleviate the pain before you start walking around. The reason there is pain in the morning is from the tightening of the Plantar Fascia during the night.

  1. While laying on your back, flex your foot (  like pressing on the accelerator of your car) up and down several times. You should feel the burn in you calf muscle.
  2. While you are seated, roll a round shaped object ( I suggest a full tin can or rolling pin) with the bottom of your foot. With time you should be able to do this exercise while standing.

After you complete these two simple exercises you should not feel pain. It is recommended that immediately upon completion you should wear shoes with a good arch support. Walking around bare footed is not recommended.

Exercises During The Day

calf stretch

  1. While you stand facing a wall, put your hands at shoulder level.
  2. Bring the foot you want right behind your other foot.
  3. Keep you back heel flat to the floor, while you bend your front knee forward. you should feel the burn in the back leg.
  4. Do this stretch 4 times during the day.

Achilles Tendon Stretch

  1. Stand with your foot hanging half way off of a stair step ( you may use any rise more than two inches).
  2. Lower your heel down past the edge while trying to relax your calf muscle.
  3. Hold the stretch for a few seconds, then bring your heel back even with the step.
  4. Do this 4 times per day.

Ham String Stretch

  1. Put your leg straight in front of you with the bad foot extended upward.
  2. Bend the knee of your other leg, and lean slightly forward. ( you should feel the burn in the back of your leg with the bad foot.)
  3. Do this with both legs 4 times a day.

Toe lifts

  1. Place small objects on the floor next to a paper cup. ( you can use coins or marbles, etc. )
  2. Use your toes to pick the objects up and place them in the cup.
  3. You will feel the burn in the arch area of the foot.

Towel Stretch

  1. hold a towel at both ends, and place over the ball of your foot.
  2. Pull the towel in a gentle constant motion towards you.
  3. You will feel the burn in the back of your calf and leg.

It is important that you discuss any exercise program with a Doctor before you start. You should also not feel pain with these exercises. You should feel relief of pain after doing these exercises along with the combined use of other pain relief treatments.