Plantar Fasciitis can cause irritation in the thick band of tissue that connects the heel bone to the toes. It can result from various factors such as prolonged strain on the foot, improper footwear, high arches, flat feet, or sudden weight gain. While the pain may start off as mild discomfort, it can worsen over time if left untreated, leading to significant limitations in daily activities and mobility.
Ignoring the initial symptoms of Plantar Fasciitis can have heavy effects on one’s overall health and well-being.
It may start with mild pain and stiffness in the heel or arch of the foot, especially in the morning or after prolonged periods of rest. When left untreated, with time, the pain can become more intense and persistent, making it challenging to walk, stand, or engage in physical activities.
Additionally, untreated Plantar Fasciitis can heavily disrupt movements and body balance, which may lead to secondary injuries such as knee, hip, or back pain.
Exercise plays a crucial role in managing Plantar Fasciitis symptoms. Incorporating specific stretches and strengthening exercises into your daily routine can help alleviate pain, improve flexibility, and prevent further injury.
Below are some effective exercises for Plantar Fasciitis.
1. Tennis Ball Roll
The tennis ball roll is a simple yet effective exercise for relieving tension and promoting circulation in the plantar fascia. To perform this exercise, you have to:
- Sit on a chair or couch with your feet flat on the floor.
- Place a tennis ball under the arch of your foot.
- Apply gentle pressure as you roll the ball back and forth from the heel to the ball of your foot.
- Continue rolling for 1-2 minutes, focusing on areas of tightness or discomfort.
- Repeat on the other foot.
2. Towel Stretch
The towel stretch is an excellent exercise for stretching the plantar fascia and calf muscles, helping to improve flexibility and reduce pain. This is very easy exercise that can be done without any supervision. The correct way to do towel stretch for plantar fasciitis is shared below.
- Sit on the floor with your legs stretched out in front of you.
- Loop a towel around the ball of your foot, holding one end in each hand.
- Gently pull the towel towards you, flexing your foot towards your body while keeping your knee straight.
- Hold the stretch for 15-30 seconds, feeling a gentle pull along the bottom of your foot and calf.
- Release the stretch and repeat 2-3 times on each foot.
By incorporating the towel stretch into your daily routine, you can gradually increase flexibility in the plantar fascia and reduce discomfort associated with Plantar Fasciitis.
3. Toe Stretch
The toe stretch targets the muscles and connective tissues in the toes and the bottom of the foot, helping to alleviate tension and improve flexibility. Follow the steps shared below to perform the toe stretch:
- Sit on a chair with your feet flat on the floor.
- Cross one leg over the opposite knee, flexing your toes towards the sole of your foot.
- Using your hand, gently pull your toes back towards your shin until you feel a stretch along the bottom of your foot.
- Hold the stretch for 15-30 seconds, then release and switch sides.
- Repeat 2-3 times on each foot.
4. Toe Curls
Toe curls are a simple yet effective exercise for strengthening the muscles in the toes and the bottom of the foot that can be done anytime and anywhere. The steps to follow to perform toe curls are:
- Sit on a chair with your feet flat on the floor.
- Place a small towel or cloth under your feet.
- Using only your toes, scrunch the towel towards you, creating a curling motion.
- Hold the contraction for 5-10 seconds, then release and straighten your toes.
- Repeat for 10-15 repetitions, gradually increasing the intensity as you build strength.
5. Calf Stretch
The calf stretch targets the muscles in the calf and Achilles tendon. The easiest method to perform calf stretch for plantar fasciitis is by:
- Standing with your face towards the wall and hands resting against it for support.
- Step one foot back, keeping it straight, and bend the front knee slightly.
- Lean forward, keeping your back heel flat on the ground, until you feel a stretch in the calf of the back leg.
- Hold the stretch for 15-30 seconds, then switch legs and repeat on the other side.
Perform 2-3 repetitions on each leg, gradually increasing the intensity as you improve flexibility.
6. Picking Up Marbles
Picking up marbles improves the strength and mobility in the toes and the bottom of the foot.
- Sit on a chair with your feet flat on the floor and a small bowl of marbles in front of you.
- Using only your toes, pick up one marble at a time and place it in another bowl or container.
- Continue picking up marbles until the first bowl is empty, then switch feet and repeat on the other side.
Aim to pick up marbles for 1-2 minutes on each foot, gradually increasing the duration as you build strength and dexterity.