Best stretches and exercises for plantar fasciitis
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The best exercises for plantar fasciitis and heel pain can depend on the individual, but may include various foot and calf stretches. They can help to relieve pain, improve muscle strength, and promote flexibility in the foot.
The plantar fascia is a thick band of tissue connecting the heel to the toes. Overuse, strain, and injury can cause inflammation in this tissue, which can be painful. This condition is called plantar fasciitis.
Plantar fasciitiscan causea deep, stabbing pain in the heel. It often occurs in people with excess body weight, but it can also occur as an overuse injury in runners. The pain is usually most severe in the mornings or after standing for extended periods.
A fewsimple stretchescan reduce tension in the foot and calf. In doing so, they can provide both rapid pain relief and a steady improvement in symptoms over time.
Keep reading to learn which stretches and exercises can relieve plantar fasciitis pain and how to perform them.
Calf stretch
Muscle tightness in the feet and calves can makeplantar fasciitisworse. Loosening the calf muscles can relieve the pain. People can try performing a calf stretch, which involves the following steps:
Lean the hands against a wall.
Straighten the knee of the affected leg and bend the other knee in front.
Keep both feet flat on the ground.
Hold the stretch for 10 seconds.
Repeat the stretch 2–3 times.
Rolling stretch
Placing a round object under the foot and rolling it back and forth can loosen the foot muscles. People can use a rolling pin, golf ball, or specializedfoam rollerfor this exercise. Many sports stores and online retailers sell foam foot rollers.
Another option is to try using a frozen bottle of water for arch rolls. This technique may be particularly beneficial because the cold surface of the bottle may help reduceinflammation.
This simple exercise stretches the foot:
Sit tall on a chair.
Place a ball or another rollable object under the foot.
