{"id":5856,"date":"2019-04-23T16:01:59","date_gmt":"2019-04-23T16:01:59","guid":{"rendered":"https:\/\/simplyhealth.io\/?p=5856"},"modified":"2021-11-10T13:07:24","modified_gmt":"2021-11-10T13:07:24","slug":"14-simple-exercises-for-plantar-fasciitis-relief","status":"publish","type":"post","link":"https:\/\/simplyhealth.io\/14-simple-exercises-for-plantar-fasciitis-relief\/","title":{"rendered":"14 Simple Exercises for Plantar Fasciitis Relief"},"content":{"rendered":"\n
\"\"<\/figure><\/div>\n\n\n\n

The plantar fascia is a ligament that attaches to the heel bone and runs to the base of the toes. This tendon acts as a shock absorber for the feet, absorbing impact from running and jumping. When the fascia becomes inflamed due to repetitive stress, it starts to thicken. Stressors, such as impact and running long-distance produce microtears in the ligament tissue. When the tears heal, they leave behind scar tissue, resulting in thickening and inflammation of the plantar fascia, known by its medical term; \u201cplantar fasciitis.\u201d<\/p>\n\n\n\n

This chronic form of tendonitis is most common in runners, athletes, and seniors. Athletes may develop the condition due to balancing on the balls and heels of their feet while suddenly changing direction \u2013 resulting in micro-tears. Runners who increase their distance create inflammation through repetitive heel strikes. Seniors develop plantar fasciitis due to structural issues with the feet from the aging process.<\/p>\n\n\n\n

Here are eight stretches anyone can use to mitigate the effects of plantar fasciitis, slow its spread, and possibly gain a chance at remission of the condition.
<\/p>\n\n\n\n

1. Toe Curls<\/h3>\n\n\n\n

This exercise strengthens every area of the feet and toes. Consider it to be the \u201ccompound exercise\u201d of your stretching session. Everyone knows that if you want to build strength in your muscles, then compound exercises like the deadlift and squat give you the best workout to increase explosive power.<\/p>\n\n\n\n

The same principle applies to your feet, using exercises that combine multiple muscle groups and ligaments will offer the best strength gains for your feet. Plantar fasciitis<\/a> often develops due to muscular and tendon imbalances that create structural issues with the foot \u2013 such as fallen arches.<\/p>\n\n\n\n

Sit straight in a chair with your back flat against the backrest, and your feet flat on the floor. <\/p>\n\n\n\n

Keep your toes on the floor and raise your heels till you feel a stretch in the front of the foot and on top of the ankle. Hold the pose for a few seconds and concentrate on squeezing the ball and heel of your foot.<\/p>\n\n\n\n

Repeat two sets of five reps.
<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

2. Stretching the Big Toe<\/h3>\n\n\n\n

Sometimes it\u2019s better to isolate muscles and ligaments when training your body, that\u2019s why people in the gym do bicep curls \u2013 to enhance the bicep heads and forearms. You can do the same for your big toe, and isolate it for this stretch.<\/p>\n\n\n\n

Many people with plantar fasciitis develop the condition as a complication of a structural issue, such as wearing high-heels. As a result of ill-fitting shoes, the big toe moves toward the other toes, creating symptoms of inflammation <\/a>that lead to the development of plantar fasciitis and other foot disorder such as Morton\u2019s neuroma which leads to nerve disruption and pain.<\/p>\n\n\n\n

Sit straight up in a high-back chair with your feet on the floor. <\/p>\n\n\n\n

Bring your ankle up and rest it on the thigh.<\/p>\n\n\n\n

Grab your big toe and squeeze.<\/p>\n\n\n\n

Pull it to the left and hold, repeat this for the left side as well. <\/p>\n\n\n\n

Do it ten times on each foot.
<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

4. Towel Pulls<\/h3>\n\n\n\n

Pulling is an essential function of muscles and tendons<\/a>. The contractive movement of the toes starts to lose its strength as we age. Keep your feet and toes strong by practicing pulling with your toes \u2013 think of it as like doing Pullups for your feet.<\/p>\n\n\n\n

Fold a beach towel in half lengthways and lay it flat on the floor. Weight down one end with a box or an item you have lying around the room that weighs a few pounds. Place your chair at the opposite end of the towel and give yourself a foot-length distance between the feet of the chair and the edge.<\/p>\n\n\n\n

Sit straight up in the chair with your toes on the edge of the towel. Try to scrunch the towel with your toes and pull it towards you. Practice this until you can complete pulls for the entire length. When this becomes easy, increase the weight at the other end.
<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

5. Spreaders<\/h3>\n\n\n\n

Spreaders are an excellent exercise <\/a>to practice to help you gain control of your toes. Many women who wear high-heel shoes begin to find that their toes start to squeeze together in the narrow toe-box of the shoe. <\/p>\n\n\n\n

As a result, the affected individual may develop hammertoes, Morton\u2019s neuroma, or plantar fasciitis \u2013 yes, wearing heels is as bad as everyone says it is. However, sometimes women have to wear heels, whether their job demands it or it\u2019s a special social occasion. Spreaders are a fantastic way of undoing the damage of crushing your toes into high-heels. <\/p>\n\n\n\n

Sit on a high-back chair and [place your feet on the floor.<\/p>\n\n\n\n

Look at your feet and wiggle your toes around in the air.<\/p>\n\n\n\n

Place them back on the floor and try to spread them apart. Don\u2019t use your fingers for help, concentrate on creating a link between your mind and your toes.<\/p>\n\n\n\n

Practice as often as possible \u2013 for as long as possible.
<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

6. Extensions<\/h3>\n\n\n\n

This exercise is our favorite for healing the symptoms of plantar fasciitis. It\u2019s a combination of pulls and extension work, and the ideal compound exercise to help out your symptoms of pain. Sit on the floor and extend both of your legs out flat on the floor in front of you. Draw one leg in so that the sole of your foot rests on the side of your knee, with your other knee <\/a>bent.<\/p>\n\n\n\n

Grab a beach towel and fold it in half twice. (If you have a band lying around, you can use it for this exercise. Wrap the band around the ball of your extended foot and pull your foot toward you. You should feel the stretch in your plantar fascia, as well as the heel, and toes. <\/p>\n\n\n\n

Repeat the exercise on the other foot, and complete 10-repetitions on each side. For people with developing plantar fasciitis, we recommend you do this first thing in the morning before you get out of bed.
<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

7. Ball Rolls<\/h3>\n\n\n\n

Ball rolls are an effective way to roll out the plantar fascia, removing any built-up tension in your feet after a hard training session or a long walk. Seniors can use this stretch <\/a>as well, but we recommend you start with a tennis ball, as a golf ball can create pain symptoms in seniors that attempt this exercise.<\/p>\n\n\n\n

Place a golf ball on the heel of your foot. Any senior that has heel spurs should avoid this exercise. Place some pressure on the ball and rotate it clockwise and then anti-clockwise on the heel. Repeat 5 times in each direction.<\/p>\n\n\n\n

Roll the ball from the heel to the ball of the foot and back again 5-times, try to take a new path each time.<\/p>\n\n\n\n

Move the ball to the front of the foot and roll it from side to side over the ball of the foot for 5-repetitions on each side. <\/p>\n\n\n\n

Repeat the stretch set 5-times.
<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

8. Wall Pushes<\/h3>\n\n\n\n

A great exercise for stretching the Achilles tendon<\/a> The Achilles is the largest tendon in the body, extending from the back of the heel to the bottom of the calf muscle. The Achilles helps the calve muscle to contract the foot, and when it starts to develop symptoms of tendonitis, the condition may become so severe that they lose its ability to walk on the affected leg. Fortunately, most people seek treatment long before this ligament disorder gets out of hand. <\/p>\n\n\n\n

You can keep your Achilles heel in good shape by using a wall stretch. Place your palms on the wall and your front foot at the base of the wall. Extend your back foot out with your foot facing forward. Your knee should bend about halfway, and you\u2019ll begin to feel the Achilles and calve muscle stretching.<\/p>\n\n\n\n

Repeat this on either side for five sets with 30-seconds a stretch.<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

9. Band Stretches<\/h3>\n\n\n\n

The planter fascia requires plenty of stretching if you want to stop the process of fasciitis <\/a>in the tissues. We already discussed the befit of the towel stretch, and now it’s time to try another dynamic version of the exercise and add it to your routine.<\/p>\n\n\n\n

Flexing your foot increases the circulation to the ankle and the heel, improving oxygen levels in the tissues in your foot. The additional blood flow helps release tension and lactic acid buildup in the plantar fascia and calf muscle during the process.<\/p>\n\n\n\n

You’ll need to purchase a set of flexion bands from an online fitness or rehabilitation retailer to complete this exercise. Fortunately, the bands are affordable and readily available.<\/p>\n\n\n\n

Follow these steps to complete the stretch and feel relief.<\/p>\n\n\n\n