Living with constant heel pain can prove to be a huge challenge, especially if your job involves long periods of standing on your feet. One of the most common causes of that discomfort is plantar fasciitis — a painful condition caused by an inflammation of the thick band of fibers that connects your heel and your toe joints.
Along with heel pain, other symptoms include sharp, shooting pain along the bottom of the foot and tightness in the calf muscles. Usually, the symptoms’ intensity is the highest in the morning with your first steps or after periods of long rest.
Table of Content
|1.||Ten Easy Plantar Fasciitis Exercises|
|2.||To Sum Up|
Plantar fasciitis is especially common among sportspeople (due to the stress on the heel) and pregnant women (because of the extra weight on the feet). However, don’t feel down if you’re exhibiting symptoms of this condition — you can resolve the problem by wearing supportive shoes and performing the following exercises:
Ten Easy Plantar Fasciitis Exercises
Stretching exercises are the easiest ones to start with. They help strengthen the calves and ankles and relieve any pain. It is essential to do them first thing in the morning or after long periods of rest.
1. Wall Stretch | 15 sec per Foot
That is the simplest exercise you can think of. You’ll want to find a stable wall, put your hands on it, and lean into it. Make sure that the leg you’re stretching is straight and the foot of the bent leg doesn’t lift from the ground.
Once you’ve found a comfortable position, lean into the wall for about fifteen seconds. Then, repeat three to ten times per leg.
2. Stair Stretch | 15 sec per Foot
Stair stretches are another easy yet efficient exercise that helps reduce symptoms of foot pain. You can use stairs, a stool, or a yoga block; make sure you’re stable.
First, place the arch of your foot on the edge of the stool or block. Then, slowly lean into it. You’ll feel the strain at the bottom of your arch.
Hold that position for fifteen seconds, and repeat two times for each leg.
3. Toe Stretch
It’s a good idea to stretch your toes first thing in the morning.
Gently grab all your toes with your hands, and pull them back. Applying slight pressure on the feet stretches the plantar fascia and the muscles around it, relieving any pain.
4. Foot Stretch | 30 sec per Foot
This exercise helps further stretch the plantar fascia.
Step on a yoga block or another soft surface, and lift your heels high so that you feel a slight strain in your feet. You can also shift your weight forward to deepen the effect of the exercise. Hold that position for 30 seconds, and repeat three times.
5. Calf Raises | Ten Reps per Foot
Step on a stair, stool, or a yoga block, and lower your heels toward the ground until you feel a stretch. Then, lift your feet, squeezing your calves. Repeat ten times.
6. Foot Flexes | Ten Reps per Foot
For this exercise, you’ll need a resistance workout band. Sit on the floor with your legs straight and wrap the band around your foot, holding the end with your hands. Then, slowly point your foot away from your body. Repeat ten times.
7. Toe Curl | Ten Reps per Foot
You will need a tennis ball for the next few exercises. To perform the “toe curl,” place the tennis ball on the floor, and align the ball of your foot with it. Then, keeping your heel on the ground, curl your toes around the tennis ball as if you’re trying to pick it up. Squeeze for a second, and release. Repeat ten to fifteen times per foot.
8. Tennis Ball Rollout | 60 sec per Foot
Sit on a chair and place the tennis ball in front of you. Then, put the arch of your foot on the ball, and start rolling it. Hold for 30 seconds every time you find a tight spot. Repeat for 60 seconds per foot.
9. Heel Pump | 60 sec per Foot
You can perform this exercise after the “tennis ball rollout,” as you’ll need to remain seated for it. Again, place the tennis ball on the floor, but this time put your heel on it. Hold on to the chair with your arms, and push down on the ball with your heel. This will help strengthen the ankles and calves. Repeat for 60 seconds per foot.
10. Marble Pickups
To perform this exercise, you’ll need marbles. The idea is to pick them up with your feet, thus stretching the foot muscles.
Place twenty marbles on the floor and start picking them up one by one with your feet, curling your toes inward.
To Sum Up
Most kinds of heel pain can be effectively treated with conservative (non-surgical) methods. Surgical intervention is rather uncommon, so don’t worry. That said, you’ll need to be consistent if you want to see results. Perform the exercises listed above regularly, and soon enough, your foot pain will be gone.