When you suffer from plantar fasciitis, your Achilles tendon and plantar fascia tends to be tighter than usual. This is also the primary reason why you feel the worst pain in the morning.
The following exercises and stretches for plantar fasciitis will help improve the flexibility of your fascia and will loosen it up gently above and below the heel.
Note: Seeing a physiotherapist for guidance on exercise can definitely help you recover from the injury.
- Stand in front of a wall with about 40 cm in between.
- Place both hands on the wall, shoulder-width apart. Keep your feet slightly apart with one foot in front.
- Bend the front knee keeping your back knee straight and lean toward the wall.
- Stretch. You’ll feel your calf muscle become tighter.
- Hold this position for 20-60 seconds and release.
Repeat 10 times and switch legs. Try to perform this routine twice a day until symptoms improve.
- Grab a towel and sit on the floor or a mat with your legs in front of you.
- Loop the towel around the balls of your foot.
- Keep your knee straight and pull the towel towards your nose so that your toes stretch in this direction too.
- Hold for 30 seconds and relax.
Repeat three or more times and repeat with the other foot. Doing this once a day is more than enough to stretch your feet gently.
- Holding the stair rails to support yourself, stand on the bottom step with legs slightly apart.
- Keep your heels off the end of the step, just a little bit.
- Lower your heels with your knees straight. This will give you a good calf stretch.
- Hold each position for 20-60 seconds and relax.
Repeat six times. Calf raises can be done twice a day to stretch and strengthen calf muscles.
- Grab a soda can, rolling pin or bottle of water and sit on a chair.
- Take your shoes off and place the object of your choice under the arch of your foot.
- Roll the object under your foot in different directions.
Continue this exercise for a few minutes per foot and repeat at least thrice a day.
- Get seated on a chair with your knees bent at 90 degree angles and your feet flat on the floor.
- Keeping your heel planted on the floor, lift your foot upwards and hold for a few seconds.
Relax and repeat 10 more times. This exercise can easily be performed five to six times a day while you’re working at your desk, watching TV or before going to bed.
Which exercises and stretches for plantar fasciitis are your favorites and give you the most pain relief? Let us know by commenting below!