Plantar Fascia Exercises
Plantar fascia exercises are useful in treating and preventing various types of heel pain, including pain caused by plantar fasciitis and heel spurs.
Stretching and exercising your plantar fascia ligament improves the strength and flexibility of your foot which will reduce pain from plantar fasciitis and heel spurs, while also helping to prevent further occurrences of heel pain ailments.
Plantar Fascia Tennis Ball Stretch
- While sitting, use a tennis ball or rolling pin to gently roll along the bottom of your feet
- This is an easy way to stretch the plantar fascia ligament.
Plantar Fascia Wall Stretch
- Stand about two to three feet from a wall.
- Next, lean towards the wall, keeping your knees straight and your heels flat on the ground. When doing this exercise you should be able to feel the muscles in your calf and the Achilles tendon begin to tighten.
- Hold this position for about 10 seconds and repeat this exercise several times.
Doing this exercise will help strengthen and mobilize your calf muscles and Achilles tendon, preventing further injury and heel pain.
Plantar Fascia Seated Toe Lifts
- Sit in a chair with your knees bent at 90 degree angles
- Keeping the heels of your feet flat on the floor, raise the ball of your foot upwards
- Like Plantar Fascia Exercise #1, you should be able to feel the calf area tighten up
- Repeat several times a day to improve flexibility and strength
How Do Plantar Fascia Exercises Help Heel Pain?
Stretching exercises that target the plantar fascia ligament, Achilles tendon, and calf muscles are the most effective for reducing heel pain. Tight muscles in the calf and inflexibility of the Achilles tendon can add additional strain to the plantar fascia ligament, causing heel pain. Improving flexibility and mobility of these areas in addition to the muscles of the foot helps improve plantar fasciitis.
Plantar fasciitis exercises are a simple, natural treatment with no adverse side effects.
How to Treat Plantar Fasciitis At Home With Therapy Exercises
These plantar fascia exercises are a great home remedy for plantar fasciitis and similar foot pain conditions. It is typically recommended to stretch and exercise your feet for a few minutes two to three times per day. Doing plantar fascia stretches before getting out of bed can help ease morning pain, and stretching in the evening after work will help relieve pain and soreness.
It is also important to thoroughly stretch your plantar fascia ligament and calves before and after your regular workout. Running and other types of physical activity can be harmful when the muscles and ligaments throughout the foot and calf are tight and are not properly warmed up. Exercising on tight muscles increases the risk of tearing tissue and developing, or worsening, painful conditions such as plantar fasciitis, heel spurs, or Achilles tendonitis.
Plantar fascia exercises are particularly effective when used with other treatment methods for plantar fasciitis. In addition to exercising your feet, resting from rigorous physical activities is important as your body recovers.
Shoe inserts or heel pads can also be used in combination with foot stretches. Orthotics help stretch the plantar fascia ligament throughout daily activities, and help provide structural support.
Stretching is one of the most effective home remedies for plantar fasciitis. Start by stretching in the morning, evening, and before and after your regular workouts. For more effective pain relief, do your stretches in addition to any other plantar fasciitis treatment or therapy you are already using.