Foot Strengthening with Marbles or Balls
Increases strength of the foot to help treat plantar fasciitis and heel spurs
Strengthening the muscles in the foot will aid in the long term treatment of plantar fasciitis and prevent the condition from returning. By having strong stabilization muscles in the feet, the gait of your walk and run will be improved. A main cause of plantar fasciitis is an uneven gait and pronation. This exercise uses marbles to strengthen the muscles in the foot to prevent plantar fasciitis and heel pain.
Sit in a chair with both feet in front. Scatter small pebbles or marbles so that they can be picked up with your toes. Place a water glass or mug in the slightly out front of you and try to pick up the marbles with your toes. After picking up a marble, grip with your toes and try to place it in the mug.
This may be difficult at first, as some of the small stabilization muscles in your feet may be weak. Try to pick up as many marbles as you can with one foot, then spread out the marbles in the mug for the other foot. Be sure to do this exercise on both feet even if only one foot is affected with plantar fasciitis. Try to do 3 times a week for 5- 10 minutes and as your feet become stronger, increase the amount of time and frequency.