Plantar Fasciitis Exercises

Plantar Fasciitis

Plantar fasciitis (PLAN-tur fas-e-I-tis) is one of the most common causes of heel pain. It involves inflammation of a thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes (plantar fascia).

Plantar fasciitis commonly causes stabbing pain that usually occurs with your first steps in the morning. As you get up and move more, the pain normally decreases, but it might return after long periods of standing or after rising from sitting.

Common in runners. In addition, people who are overweight and those who wear shoes with inadequate support have an increased risk of plantar fasciitis.

Symptoms

Plantar fasciitis typically causes a stabbing pain in the bottom of your foot near the heel. The pain is usually the worst with the first few steps after awakening, although it can also be triggered by long periods of standing or rising from sitting. The pain is usually worse after exercise, not during it.

Causes

Under normal circumstances, your plantar fascia acts like a shock-absorbing bowstring, supporting the arch in your foot. If tension and stress on that bowstring become too great, small tears can arise in the fascia. Repetitive stretching and tearing can cause the fascia to become irritated or inflamed, though in many cases of plantar fasciitis, the cause isn’t clear.

Risk factors

Though plantar fasciitis can arise without an obvious cause, factors that can increase your risk of developing plantar fasciitis include:

  • Age. Most common between the ages of 40 and 60.
  • Certain types of exercise. Activities that place a lot of stress on your heel and attached tissue — such as long-distance running, ballistic jumping activities, ballet dancing and aerobic dance — can contribute to an earlier onset of plantar fasciitis.
  • Foot mechanics. Being flat-footed, having a high arch or even having an abnormal pattern of walking can affect the way weight is distributed when you’re standing and put added stress on the plantar fascia.
  • Obesity. Excess pounds put extra stress on your plantar fascia.
  • Occupations that keep you on your feet. Factory workers, teachers and others who spend most of their work hours walking or standing on hard surfaces can damage their plantar fascia.

Complications

Ignoring plantar fasciitis may result in chronic heel pain that hinders your regular activities. Changing the way you walk to minimize plantar fasciitis pain might lead to foot, knee, hip or back problems

 

 

Toe Curls With Towel

  1. Place a small hanky or tea towel on the floor.
  2. Curl towel toward you, using only your toes. until the opposite end has reached your toes
  3. Reverse to unfold sending your toes to push the cloth back away from your toes
  4. Repeat 10 times, 1-2 times per day.

Toe Extension

  1. Sit with affected leg crossed over the uninvolved leg. Grasp toes with one hand and bend the toes and ankle upwards as far as possible to stretch the arch and calf muscle. With the other hand, perform deep massage along the arch of your foot.
  2. Hold 10 seconds. Repeat for 2-3 minutes.
  3. Repeat 2-4 sessions per day.

 

Standing Calf Stretch

  1. Stand placing hands on the wall for support. Place your feet pointing straight ahead, with the involved foot in back of the other. The back leg should have a straight knee and front leg a bent knee. Shift forward, keeping back leg heel on the ground, so that you feel a stretch in the calf muscle of the back leg.
  2. Hold 45 seconds, 2-3 times. Repeat 4-6 times per day.

 

Towel Stretch

The towel stretch is effective at reducing morning pain if done before getting out of bed.

1. Sit with the affected leg straight out in front of you. Place a towel around your foot and gently pull toward you, feeling a stretch in your calf muscle.

  1. Hold 45 seconds, 2-3 times. Repeat 4-6 times per day.

Calf Stretch on a Step

  1. Stand with uninvolved foot flat on a step. Place involved ball of the foot on the edge of the step. Gently let heel lower on affected leg to feel a stretch in your calf.
  2. Hold 45 seconds, 2-3 times. Repeat 4-6 times per day.

 

Ice Massage Arch Roll

  1. With involved foot resting on a frozen can or water bottle, golf ball, or tennis ball, roll your foot back and forth over the object.
  2. Repeat for 3-5 minutes, two times per day.

 

ref

https://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/symptoms-causes/syc-20354846

https://www.nhs.uk/conditions/plantar-fasciitis/

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