Treat Plantar Fasciitis With Exercise
What is Plantar Fasciitis?
The plantar fascia is the wide band of connective tissue that spans your foot’s bottom between the toes and your heel to form your arch. When this sensitive tissue becomes damaged and stressed from working and exercising, it can cause extreme pain and discomfort in your arch and heel area, where the tissue attaches to the heel bone. In addition to plantar fasciitis, painful and protruding heel spurs may also result from this stress and pressure.
Can Exercise Help Treat or Prevent Plantar Fasciitis?
You may be able to treat or prevent plantar fasciitis (and several other foot and ankle problems) by performing proper exercises and wearing properly fitted shoes with arch supports and custom molded orthotic inserts.
Below are some exercises that will help strengthen the foot and arch to help avoid painful plantar fasciitis:
Toe exercises—While seated, slowly and deliberately spread your toes wide and then release them. Repeat this ten times for each foot. Wrapping a small rubber band around your toes will increase the resistance. Another excellent toe exercise is picking up small objects like marbles with your toes and dropping them in a cup..
Arch stretching exercises—While sitting down, place your right foot over your left thigh and, using your left hand, pull your toes towards your body to stretch the arch. Hold this stretch for five seconds and release. Repeat the stretch ten times for each foot. Another great arch exercise is to roll a tennis or golf ball under your foot. You can adjust the pressure by increasing the weight on the foot.
Calf muscle exercises—Stretching and strengthening your calf muscles will also help alleviate arch and heel pain. While standing up, rise up on your toes and raise your heels to stretch your calf muscles. Hold for five seconds, then lower your heels and repeat the exercise ten times
For heel pain, plantar fasciitis and any other problems you are having with your feet and ankles, consult with our trusted Foot & Ankle Doctors for the proper diagnosis and treatment. Call Podiatry Foot & Ankle Institute, conveniently located in Hackensack, Fort Lee, NJ. With access to state of the art treatments, our Podiatrists can help you manage all of your foot and ankle conditions, including sports injuries, heel pain, ankle sprains, bunions, hammertoes, fungal toenails, and plantar warts. Call us today or make an appointment online today.
