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.

Dr. Fui Dawson
Podiatrist in Marietta, GA, Dr. Fui Dawson, is a Harvard trained Foot & Ankle Specialist treating patients in Marietta, GA and in the surrounding communities. Our clinic, Advanced Foot and Ankle Institute of Georgia, offers treatment for all foot and ankle conditions.
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