Exercises for Plantar Fascitis

[Guest guest]

Comments?

Misty L. Trepke

http://www..com

 

Good Morning!

 

Exercises for Plantar Fasciitis

 

With Plantar Fasciitis there is heel pain that is present on first

putting weight on your feet might be due to plantar fasciitis. This

pain usually gets better with movement but returns again when you

sit or lie down for even a few minutes.

 

These exercises are for strengthening, to strengthen the muscles of

the foot and ankle.

 

Exercises to avoid

 

Some exercises may aggravate your heel pain. One example is exercise

that involves pounding of the foot against a hard surface and

repeated motions, such as running or jogging. This type of exercise

should be avoided to rest the plantar fascia.

 

Before you start these exercises:

 

Do a warm-up. Warm tissues are more flexible than cold tissues and

are less likely to be injured. If you are participating in sports,

it is very important to warm up and do stretching exercises before

your sport. Warming up and stretching will increase the flexibility

in your plantar fascia and decrease the chance of injury and

inflammation.

 

Stretching exercises before getting out of bed

 

Many people with plantar fasciitis have intense heel pain in the

morning, when taking the first steps after getting out of bed.

Stretching or massaging the plantar fascia before getting up can

often reduce heel pain when rising. Other steps that can help reduce

heel pain when taking the first steps after getting out of bed

include:Wearing a night splint while you sleep. Night splints hold

the ankle and foot in a position that keeps the Achilles tendon and

plantar fascia slightly stretched. Massaging the bottom of your foot

across the width of the plantar fascia before getting out of bed.

 

1. Stretch your foot by flexing it up and down 10 times before

standing. Use a towel to stretch the bottom of your foot.

 

Exercises to do each day

 

Stretching and strengthening exercises will help reduce plantar

fasciitis.

 

2. Stretching exercises should create a pulling feeling, but not

pain. Stretching exercises include:Use a rolling pin or tennis ball.

While standing, roll the rolling pin or ball with the arch of your

foot.

 

3. Use a towel (towel stretch). Place the rolled towel under the

center of your foot, holding the towel at both ends, and gently push

your foot into the towel.

 

4. Calf stretches. To stretch the Achilles tendon, lean forward

against a wall, keep one leg with the knee straight and heel on the

ground while bending the knee in the other leg. Hold this position

for 10 seconds, and try to do this stretch 3 to 6 times a day.

 

5. Combination plantar fascia/calf stretch. Stand on a step with the

front part of your feet, keeping your heels free. While holding onto

the rail, slowly lower your heels. Hold this stretch for 10 seconds,

then bring your heels back to a level position. Repeat this stretch

10 times.

 

6. Strengthening exercises include:

 

Towel curls. While sitting, place your foot on a towel on the floor

and scrunch the towel toward you with your toes.

 

7. Marble pick-ups. Put marbles on the floor next to a cup. Using

your toes, try to lift the marbles up from the floor and put them in

the cup.

 

Homeopathy

 

With Plantar Fasciitis there is heel pain that is present on first

putting weight on your feet might be due to plantar fasciitis. This

pain usually gets better with movement but returns again when you

sit or lie down for even a few minutes. Take Rhus Tox 30c twice a

day for relief and wear only shoes with good arch support. This

condition rarely heals unless you avoid going barefoot during the

healing process.

 

You may want to take a pain reliever such as a nonsteroidal anti-

inflammatory drug (NSAID), such as aspirin or ibuprofen, to relieve

inflammation and pain. Some people take NSAIDs at least 30 minutes

before they exercise to relieve pain and allow them to participate

and enjoy the exercise. Other people take NSAIDs after they

exercise. (Misty- now why would you want to do that when there are

more homeopathic remedies than rhus tox, that when used properly

will not only relieve pain, but help prevent against returns of the

pain, and if they occur, they will be milder, until the time comes

that they leave completely??? Nice article, except for this

paragraph, imho...)

 

After exercising, ice your heel for about 20 minutes to help relieve

pain and inflammation.

 

Andrew Pacholyk LMT, MT-BC, CA

Peacefulmind.com

Alternative medicine and therapies

for healing mind, body & spirit!