Do you feel a severe pain around your heel when you take first few steps in the morning? If you do, you have Plantar fasciitis which is a result of inflammation of the plantar fascia. Plantar fascia is an inflexible band at the bottom of your foot that maintains the complex arch system of human foot. Plantar fascia is our body’s natural shock absorption system. It goes without saying that this band has a very important role to play in maintaining our body balance and redistributing the bodyweight to various areas of feet. However, being a highly functional part of human body, inflammation of Plantar fascia can be a very painful and stressful experience for many people. You can fight Plantar fasciitis with Plantar fasciitis exercises and get rid of them eventually.
Preparing for Plantar Fasciitis Exercises
Before you go ahead and do Plantar fasciitis exercises, you need to know the possible causes of this condition and how to prevent it. Excessive usage of foot is the most common reason for Plantar fasciitis so if this is the case, you need to find more time to take rest. Obesity can cause Plantar fasciitis as the foot has to carry several extra pounds so if you are obese, it is recommended to lose weight as quickly as possible.
- Structure of foot – human foot has 33 joints and 100 plus muscles supported by 26 bones.
- Plantar fascia alone can’t support our foot or help with balancing. This is done with the help of muscles and bones in our foot.
Foot Strengthening Plantar Fasciitis Exercises
The Calf Raise – calf raises are very popular strength training exercises and is usually performed with lightweight dumbbells. However, dumbbells are not necessary to perform calf raises as they are effective as a bodyweight exercise too. Secondly, you don’t want to add extra weight to your body when suffering from Plantar fasciitis. Calf raises not only help you to get rid of the pain but also increases the overall muscle strength of your legs, especially calf muscles.
Towel Walking – towel walking is another popular balancing exercise used by performers. They are very good in improving coordination skills and Plantar fascia strength.
- The exercise is performed by putting a well folded towel – preferably 4 to 5 inches in width – on a floor.
- A long towel is more desirable as you will have more space to walk.
- The exercise requires you walking on the towel without touching the floor.
Beach Walk – athletes have been traditionally running on beach to improve their gaits because walking in the beat can strengthen your feet. The same principle can be applied in strengthening your feet too. However, if you do not live near a beach, making a small space in your yard and filling it with sand is also a great idea to mock the feeling of beach walking and strengthen your feet.
Marble Game – marble game is another highly effective exercise. You will put some marbles on the floor and pick them up with your toes and put them in a cup. When repeated continuously, it can strengthen your feet.
Leg Balancing – leg balancing is a very popular exercise that not only strengthens your feet but the entire leg. However, if you are still suffering from Plantar fasciitis, you may have to wait for a while before starting the exercise.
- Start your leg balancing session with the heels on the ground.
- Then lift the heel and remain standing as much as you can.
Plantar Fasciitis Stretching Exercises
Point and Flex – point and flex are a great stretching exercise for your feet. This exercise is performed in two phases:
• Point your toes forward and make your ankle straight. Hold on like this for a few seconds.
• Now point the toes backwards, towards your body and hold it for a few seconds.
• Repeat the routine a few times.
Towel Grab And Towel Curl – towel grab and towel curl are performed as coordination exercises but they are highly effective Plantar fasciitis exercises too. In order to perform towel curl, you need to put a towel on the floor and bring it towards you by only using your toes.
Towel grab is very similar to towel curl except that you lift up the towel with your toes.
Arch Raise – in arch raise, you need to sit on a bench to perform the exercise.
• Your feet should be kept flat on the floor and slightly raise the arches without lifting the toes.
• Once you gain experience performing this exercise sitting, you can consider standing and doing it.
Ankle Circles – ankle circles are popular stretching workouts that ensure the muscles on your feet are relaxed.
• You lift one foot in the air and rotate the feet in each direction for a number of times.
• Then the exercise is repeated in the opposite direction.
• Repeat it with booth foot.
However, you can use ice bags for quicker relief of pain. It is not recommended performing these exercises right after going through a severe pain but wait for some time so that your feet will regain some strength for exercise. Feet exercise is not only good for relieving from Plantar fasciitis but this will also ensure better feet strength. Good strength of your feet is essential for better joints and muscles so that you can walk and weight train without any health issues. Once you make Plantar fasciitis exercises a part of your routine, your feet will gain extra strength and chances of Plantar fasciitis reoccurring are shallow.
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