Plantar Fasciitis Exercises: 10 Steps To Help Relieve Pain
Plantar fasciitis is a common type of inflammation that occurs when the plantar fascia is excessively stretched. The pain is commonly felt in the arch and heel in one or both feet, usually worst in the morning during the first few steps or after sitting for a long time.
People who are at high risk of developing Plantar fasciitis:
- If you are overweight or obese
- If you are pregnant
- If you are a long-distance runner
- If you stand or walk for long hours
- If you have high arches or flat feet
- If you wear uncomfortable and unsupported shoes
EXERCISES TO HELP RELIEVE PLANTAR FASCIITIS PAIN
These simple exercises will keep your feet strong and help reduce foot & ankle pain. Make sure you maintain proper posture by sitting up straight for the exercises that require sitting in a chair.
1. Towel Curls
Sit down in a chair with your heels under your knees. Place your feet flat at the end of the towel and use your toes to pull the other end of the towel towards you. Make sure your heel stays where it is while you move a little bit of towel each time you extend and pull back. Repeat 4-5 times and move in the opposite direction.
2. Ball Roll
Sit on a chair and place a tennis ball on the floor near your feet. Move your foot on top of the tennis ball and roll it around the ball. Use the ball to massage the bottom of your foot for 3-5 minutes. You can increase or decrease the pressure on the tennis ball as needed.
3. Frozen Bottle Roll
Place a bottle of water in the freezer until it turns into ice. Roll the frozen bottle under your foot similar to a ball roll. This helps reduce inflammation.
4. Marble Pick Ups
Place marbles and a cup on the floor. Use your toes to pick up one marble and slowly place it in the cup. Repeat it 7-8 times on each foot.
5. Ankle Circles
Sit up straight on a chair and lift your foot to draw circles using the big toe. Draw circles using your big toe clockwise and anticlockwise.
6. Heel Raises
Stand up straight and place your hands on the back of a chair for support. Raise your heels and try to stand on your toes to stretch your arch. Hold this position for 10-20 seconds and lower your heels back down slowly. If you can hold your balance, try the same exercise on a step.
7. Towel Stretch
Sit up straight on the ground with your legs extended and knees straight. Place a folded towel around your foot and gently pull it towards you. Hold it for 15-20 seconds and repeat 3-4 times on each foot.
8. Big Toe Stretch
Sit up straight on a chair and cross one leg over the other. Make sure your other foot is flat on the ground. Hold your big toe with your fingers and gently move it toward you and away from the other toes. Hold this stretch for 15 seconds and move it in the opposite direction for 15 seconds. You can repeat this 3-4 times on each foot.
9. Toe Splay
Sit up straight on a chair and place your feet flat on the ground. Spread your toes away from each other and hold the stretch for 5-7 seconds and release. Repeat 5-6 times.
10. Calf Stretch
Stand facing a wall, about one and a half foot lengths away. Place both hands on the wall at shoulder height. Your arms should be outstretched; adjust your feet as necessary. With your feet pointing straight ahead, place one foot in the back of the other. The front leg should have a bent knee and the leg behind it should have a straight knee. Gently bend forward with your right heel on the ground. Hold for the stretch for 15-30 seconds and reverse the position of your legs to repeat the stretch.
ADDITIONAL TIPS
Exercising combined with the following tips can help relieve plantar fasciitis pain:
- Avoid running on hard or uneven ground
- Avoid wearing high-heeled shoes
- Wear shoes with proper arch support
- Wear orthotics that support your arches and heel
- Maintain a healthy weight
- Massaging the feet
- Icing the area for 10-20 minutes at a time
PLANTAR FASCIITIS KIT HELPS RELIEVE PAIN
We know how much plantar fasciitis can affect your daily life, that's why we put together a Plantar Fasciitis Kit to quickly help eliminate pain. The kit includes 4 essentials tools that work together to support your feet. For only $99.95 (a $134.95 value!), you'll receive a pair of Aetrex Premium Orthotics, Aetrex Orthotic Flips, an Aetrex Foot Roller, and a Stretching Guide. The kit is a great step to help aid your recovery from plantar fasciitis. It comes in men's starting at size 7 through 14 and women's starting at size 5 through 11.
4 Tools To Help Eliminate Pain from Plantar Fasciitis:
1. Aetrex Premium Orthotics
The premium orthotics are designed to help prevent stretching of the plantar fascia. Simply remove the insoles from your shoes and insert Aetrex Orthotics into your sports shoe to feel the Aetrex difference.
- Made with high-tech and premium materials
- Feature Aetrex Signature Arch Support to keep your fight aligned
- Feature a posted heel to prevent overpronation
2. Aetrex Orthotic Flips
The orthotic flips are a great way to help continue your recovery at home when you aren't wearing your orthotics. The flips arelightweight and water-friendly, so you can wear them outside too!
- Made with UltraSky injected EVA for extreme cushioning
- Feature Aetrex Signature Arch Support to keep your fight aligned
- Feature a dual-density outsole for shock absorption and durability
- Designed with pressure relief technology throughout the footbed
3. Aetrex Foot Roller
The Aetrex foot roller will help relax your feet anywhere you go! The foot roller is designed to help ease pain and promote foot health.
- Made with premium materials
- Provides targeted heel, arch, and foot massage
- Lightweight and easy to throw in a bag
4. Exercise Guide
Last, but not least, the final tool in the Plantar Fasciitis Kit is the stretching guide. It includes 10 recommended foot stretches to help supplement your recovery plan. These stretches can be done from the comfort of your home and at your own pace.
BEST INSOLES AND SHOES FOR PLANTAR FASCIITIS
The best insoles and shoes to help relieve plantar fasciitis pain need to have both arch support and heel support. Unsupportive orthotics and shoes can worsen the pain. Aetrex Orthotics and Footwear feature the Aetrex signature arch support in every pair.
The Signature Aetrex arch support is strategically placed further back to provide the right balance and support to the most weight-bearing part of the body. It provides a strong foundation for the plantar fascia to help keep it from stretching which usually occurs when you stand or walk.
Aetrex Orthotics Feature:
- Signature arch support
- Posted heel to help control balance and prevent injuries
- Memory foam for extra cushioning
Aetrex Footwear Feature:
- Signature arch support
- Superior cushioning
- Adjustable straps
- A firm, but flexible midsole
- Cushioning in the arch and forefoot
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Reference: Dr. George Ampat FRCS (Tr & Orth), Consultant Orthopaedic Spinal Surgeon
