Plantar Fascia ExercisesPlantar fascia exercises are useful in treating and preventing various types of heel pain. By doing plantar fascia exercises, you can greatly improve the strength and flexibility of your foot which will reduce pain from plantar fasciitis and heel spurs, while also helping to prevent further occurrences of heel pain ailments. Stretching exercises should also be used to improve the overall flexibility of the Achilles tendon as well since those who suffer from plantar fasciitis often have a tight Achilles tendon which can add additional strain to the fascia ligament.
Plantar fascia exercises that target the calf muscles in addition to the plantar fascia are also an excellent way to reduce heel pain. Often times, muscles and ligaments in the calf can become tense. As already mentioned, when this occurs additional strain is placed on the plantar fascia.
Although they are relatively simple, plantar fascia exercises are often taken for granted yet are an excellent way to reduce the effects of plantar fasciitis. Doing these exercises before and after an exercise routine is also very important. Running or participating in any other type of physical activity can be harmful when the muscles and ligaments throughout the foot and calf are tight and are not properly warmed up. Exercising on tight muscles increases the risk of tearing tissue and developing, or worsening, painful conditions such as plantar fasciitis, heel spurs, or Achilles tendonitis.
Plantar Fascia Exercise #1
Stand about two to three feet from a wall. Next, lean towards the wall, keeping your knees straight and your heels flat on the ground. When doing this exercise you should be able to feel the muscles in your calf and the Achilles tendon begin to tighten. You should hold this position for about 10 seconds and repeat this exercise several times. By doing this exercise, the calf muscles and Achilles tendon can become more flexible and stronger in order to prevent further injury and heel pain.
Plantar Fascia Exercise #2
Sit in a chair and have your knees bent at 90 degree angles. While keeping the heels of your feet flat on the floor, raise the foot upwards. Like Plantar Fascia Exercise #1, you should be able to feel the calf area tighten up. This should be repeated at least several times a day to improve flexibility and strength.
Plantar Fascia Exercise #3
While sitting, use a tennis ball or rolling pin to gently roll along the bottom of your feet. This is an easy way to stretch the plantar fascia ligament.
These plantar fascia exercises can become especially effective when used with other treatment methods for plantar fasciitis. The first method should be rest and refraining from the physical activities that may have caused your specific case of plantar fasciitis. In addition, one of the most effective ways to treat plantar fasciitis is by using an orthotic shoe insert such as our heel pads, heel seats, and arch supports. Our orthotics physically re-stretche the fascia ligament while you move and also provides acupressure and structural support in the areas of the foot that require the most attention in order to help reverse the condition. When used in combination with an effective orthotic, these exercises can significantly improve the injury that you may be suffering from and also provide long term prevention against reoccurrences.