Exercises for Plantar Fasciitis

If you have experienced the piercing pain of plantar fasciitis, you are fully aware of the shock absorbing ligament that runs under the sole of the feet.

When the fascia ligament is damaged or inflamed, it can be cause excruciating pain.

A consistent regimen of plantar fasciitis exercises speeds along recovery and gets you back on your feet where you belong.

Before you get out of bed…

As we sleep, our fascia ligament will often contract…

…this is why most doctors recommend doing some stretching exercises for plantar fasciitis before hopping out of bed.

Toe Stretches

Sit up in bed and use your hand to gently flex your large toe towards your shin. Hold this stretch for 20 seconds and then gently release. Do this five times.=

Towel Stretches

Recruit a towel as a stretching device by placing its center around the bottom of your foot and grasping each end with your hands.

Gently pull with your hands to lift the foot towards the shin. Hold this stretch for 20 seconds and then gently release.

Foot Rotations

Rotate your foot from the ankle in a large circle.

Repeat this circle ten times before standing up.

Stretches you should do during the day

Once you are up on your feet, try out these useful exercises for plantar fasciitis.

  • Calf stretch: Face a wall and place your hands on it at head level. Place one foot ahead the other and bend your front knee to bring your body down and closer to the wall. Keep your heels on the floor during this stretch. Hold this stretch for ten seconds and then return to the starting position. Repeat this three times.
  • Step stretches: Stand with the balls of your feet on the edge of a stair. This will leave your heel and arch suspended off the edge of the stair. Use your arms on the handrails to help you gently lower your heels towards the floor below. You will feel a gentle stretching sensation in the calves and the bottom of the feet. Hold this pose for ten seconds and then return to your starting position.
  • Roll the ball: Place a tennis ball or frozen water bottle on the floor and roll it around under your bare foot. Apply enough pressure to allow the ball to massage and stretch the fascia ligament.
    Crumple the towel: Place a towel flat on the floor under your bare foot. Use your toes to crumple and re-straighten the towel.
    Pick up marbles: Drop a handful of marbles on the floor and pick them up with your foot.

Consistency is the key

The important thing to remember when employing a regimen of plantar fasciitis stretches is to look for the cumulative effect.

Plantar fasciitis stretches may be soothing, but they will not cause total healing in one session.

Choose a set of exercises that work for you and stay with them.

Be assured that you will reap the benefits of these plantar fasciitis exercises if you do them consistently each day.