Plantar fasciitis is a medical term used to describe the inflammation of a plantar fascia. The plantar fascia
is a connective tissue, which runs along the bottom of your foot. An injury to this connective tissue would
cause intense pain in the foot, a condition described as plantar fasciitis. While our clinic offers advanced
treatment for this condition, there are some simple exercises you can do at home to help ease your pain.
Plantar Fasciitis Exercises and Remedies
Bed Exercises
Your first few steps out of bed in the morning can prove to be the worst of your day. Sometimes, these
steps lead to recurrence of your condition, putting you in a vicious cycle of pain and inflammation. The
best way to break that cycle is by stretching your calf first thing in the morning. Muscles in your calf tend
to pull on the heel bone when they are tight, and this can make your plantar fascia very tout and prone to
injuries. To help loosen those muscles, take a belt or towel and loop it around the ball of your foot. While
keeping your legs straight, pull the towel or belt gently towards your body until you feel a stretch in the
lower part of your leg. Do this for 30 seconds, five times daily before getting out of bed.
Toe Exercises
Pull your toes up with your hands until you feel a stretch along the ball of your painful foot. The stretch
may be felt anywhere (from the ball of the foot to the heel). Doing this exercise for 30 seconds, a few
times daily can make a world of difference as far as your pain levels are concerned.
Wall Exercises
Start by standing against the wall, and sliding one of your legs back. Next, push your heel down towards
the floor. When you feel a stretch in your leg’s lower part, hold it for about 30 seconds. Finally, bend your
knees until you feel a deeper stretch a bit lower in the leg. Again, hold this stretch for around 30 seconds
and repeat the same process three times on each leg.
Massage
All you need is a tennis ball. Place the tennis ball on the ground and gently roll it under your foot for a
few minutes. This will help loosen up your plantar fascia, and make it much less likely to become
irritated.
Ice Compress
Freeze a water bottle and roll it under your foot for around 10 minutes. While it may feel uncomfortable
at first, it is an effective way of controlling inflammation.
