Plantar Fasciitis Exercises

Plantar fascia is the connective tissue that connects the arch of the foot. It is the ligament that connects your heel bone to your toes. If this ligament is strained, then it may become swollen, irritated, and weak, thereby causing pain. This condition is known as plantar fasciitis.

The condition manifests in the form of a shooting pain that is usually felt at the heel. The pain is most intense while taking the first few steps every morning. The trigger factors are excessive walking on hard surfaces and wearing arch-support-less shoes. Plantar fasciitis is also referred to as 'dog's heel' or 'flip-flop'.

The subsequent heel spur can only be treated by a dedicated podiatrist.

This condition has a number of treatment options, such as:

• Stretching the Achilles tendon and plantar fascia with the help of certain exercises
• Avoiding movement as much as possible
• Quick weight loss
• Artificial, specially designed arch support
• Specially crafted heel lifts
• Under-foot rollers to massage and stretch the tissue
• Physical therapy

• Extracorporeal shockwave therapy (ESWT)
• Corticosteroid injections
• Anti-inflammatory drugs like ibuprofen and aspirin
• Prolotherapy
• Surgery

Of all the aforementioned treatment options, stretching exercises are the most beneficial. There are a number of exercises to reduce the pain and discomfort associated with this condition. Some of the exercises are given below.

Bench Stretch:The bench stretch can be performed anytime and anywhere. To perform this exercise first place your body weight on the left foot, with the right heel resting on a bench that is preset till the height of your hip. Now rotate the left foot towards the left (outward), maintaining body weight on the same. Then, lean forward and stretch as much as you can, without over-stretching the hamstring of the right leg. Simultaneously, rotate the right knee clockwise and anti-clockwise as many times as possible. Repeat the exercise with the focus on the other foot.

Achilles Stretch: Stand feet apart at hip-width, with your left foot slightly forward. Shift the body weight onto the left leg and bend the knee, making sure that the foot is flat on the ground. Move the left knee to the left and feel the rotation of the left Achilles tendon. Repeat this in the opposite direction, and then finally with the other foot. While stretching one foot, the toes of the other one should ideally make contact with the ground.

Plantar Fascia Stretch: Stand in the same initial position maintained for the Achilles stretch. Keep the base of the toes on the left foot in contact with a dorsiflexion trigger, like a wall. The sole of the left foot should be positioned to ensure that the toes are on the wall, whereas the heel is on the ground. Bend the knee slightly and evenly distribute the body weight. Rotate the left foot towards the inside, to maintain body weight on the big-toe. Alternately, rotate the left foot outward, towards the little toe. Repeat the same exercise with the other foot as well.

Toe Walking: Walk on your toes for as long as you can. Do not overdo this exercise, as it may aggravate the condition. Balance and walk with deliberate, slow, and small steps covering at least 12 inches with each stride. Take a short break between each set pertaining to each foot.

Exercises, such as these help regain feet-muscle strength and mobility. Increased stretch of the plantar fascia and Achilles tendon offers each foot a better range of motion and the much-needed plantar flexion.

Disclaimer: This story is for informative purposes only and does not in any way attempt to replace the advice offered by an expert on the subject.