Plantar Fasciitis (Heel Pain) Exercises
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.
Fortunately, by performing proper exercises and wearing properly fitted shoes with arch supports and orthotic inserts, you can treat and prevent plantar fasciitis and several other foot and ankle problems.
Exercises that will limber up and strengthen the arch and foot to help avoid this painful condition include the following:
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 plantar fasciitis and any other problems you are having with your feet and ankles, consult with our foot doctor for the proper diagnosis and treatment. Call Maple Springs Foot Center, located in Gaithersburg, Maryland. With access to advanced technologies,
Our podiatrists, Dr. Stuart Snyder, Dr. Sara Sharma, and Dr. Sahar Zadeh can help you manage all of your foot and ankle conditions, including heel pain, ankle sprains, toe deformities, fungal toenails, and plantar warts. Call (301) 762-3338 or make an appointment online today.
