Exercises for Plantar Fasciitis

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Exercises for Plantar Fasciitis

 

Plantar Fasciitis is often recognized when there is heel pain that is

present on first putting weight on your feet. This pain usually gets

better with movement but returns again when you sit or lie down for

even a few minutes.

 

Take Homeopathic Rhus Tox 30c twice a day for relief and wear only

shoes with good arch support.

 

Try to avoid going barefoot during the healing process.

 

Lose weight. Added weight adds extra pressure per square inch to the

surface of the feet. Stretching the plantar surface of the feet are

imperative for the healing process.

 

These exercises are for stretching and strengthening the muscles of

the foot and ankle.

 

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.

 

 

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.

 

 

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.

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

pain and inflammation. You can easily become dependent on NSAIDS. Be

careful. Bleeding gums, ulcers or any other kind of excess bleeding

could be a sign of too much NSAIDs intake.

 

These suggestions have worked for me and my patients. You must be

diligent about this as well as losing weight. It will make all the

difference in the world.

 

 

Andrew Pacholyk, MS, L.Ac.

Peacefulmind.com

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