Plantar Fasciitis Exercises and Stretches to Relieve Pain

Plantar fasciitis exercises are really important if you are suffering from this painful injury because there is nothing worse than losing your mobility.

Whether you are training for a marathon or simply want to walk across your home without feeling pain, various problems with our feet, ankles, and shins can stop us in our tracks.

If this is happening to you, then it is time for you to take action and regain your mobility. For a growing number of Americans, Plantar Fasciitis is their top concern. Affecting their ability to walk and causing increasing pain with use, it can really stop you in your tracks.

Simple Plantar Fasciitis Exercises

Thankfully, there are some Plantar Fasciitis exercises out there that you can do to speed up your recovery and stop it from occurring in the future. – let’s get started!

1. Reducing Early Morning Plantar Fasciitis Without Leaving Your Bed

For some, Plantar Fasciitis strikes the hardest early in the morning when they first wake up. The small number of steps from your bed to the bathroom can be enough to undo previous strength training and stretching. With that in mind, there is a way you can do a few Plantar Fasciitis exercises before even leaving your bed. This way, your first steps every day are strong and confident.

In order to do this exercise, all you need is your bed and either a belt or towel. Sitting straight with your legs in front of you, take your towel or belt and loop it around your foot. In particular, aim to loop it around the ball of your foot. While maintaining a straight leg, gently pull the belt or towel towards you. This will flex your lower leg. You will want to do this five times every morning. Be sure to hold each stretch for 30 seconds. Repeat with your other foot if necessary.

With this exercise, you will be able to greatly strengthen the muscles that will help you beat your plantar fasciitis. In addition, you will remove the risk of re-damaging your injury before you even have a chance to start your day. This exercise will help you recover sooner and feel stronger.

2. Strengthen Every Part Of Your Body And Focus On Your Calves

Plantar Fasciitis can occur for a number of reasons. By targeting your calves and strengthening them, you can reduce the chances that of any one of these reasons causing Plantar Fasciitis. In addition, you can aid in your recovery by strengthening the muscles around the plantar fascia.

To do this exercise, you will want to begin by standing against a wall. Carefully slide the leg that has Plantar Fasciitis backward towards the wall. While sliding the leg backward and after it has come to a stationary position, apply pressure and push your heel down. What you are looking for is a stretch in the lower part of your leg. Once you feel the stretch, hold it for 30 seconds. Do this 3 times per leg.

By repeating this exercise several times a day, you can strengthen your calves and reduce the potential of future Plantar Fasciitis. In addition, building more muscle mass for your calves will help prevent a number of other conditions that can come up involving your feet.

3. Target Your Plantar Fasciitis Directly

A successful exercise approach for reducing Plantar Fasciitis will require targeting the entire area. This includes a number of Plantar fasciitis exercises specifically tailored towards your injury directly. The following exercise will help to loosen your Plantar Fascia tissue.

While sitting down, bring your knees to your chest. Grabbing your toes, slowly pull your toes up. You should be feeling stretched around the ball of your feet. Once you get this stretch repeat it 3 times while holding each for 30 seconds.

After exercising your Plantar Fascia directly, you may want to massage it.
The easiest way to do this is to press the center of your foot on a tennis ball and roll the ball around your foot while applying pressure. Get more on the best plantar fasciitis foot roller.

In addition, consider freezing a bottle of water in a plastic container.

Before it freezes, take it out and roll your foot over it. The cold from the water will help ice your plantar fascia.

If exercise does not work, there are alternative methods to reversing Plantar Fasciitis that do not involve exercise. Ranging from simple inserts and new shoes to minimally invasive surgery, there may be alternatives out there that work for you.

As each person’s physiology is different and there are several causes of Plantar Fasciitis, it may take some time for you to find either the exercise or other treatment that ends up solving your Plantar Fasciitis.

If you have done plantar fasciitis exercises for 6 months or more, strongly consider alternative forms of treatment. As always, be sure to consult your doctor prior to starting a treatment regimen.

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