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Plantar Faciitis Exercises

Plantar fasciitis is a common cause of heel pain, particularly among runners, sprinters and anyone who is required to be on her feet at all times, such as restaurant servers. The pain is felt as a stabbing or poking sensation in the bottom center of the foot. It usually starts in the morning when your feet have been inactive, then subsides gradually as your foot limbers up. Specific exercises performed daily can help alleviate this pain.

  1. The Belt Method

    • Plantar fasciitis occurs when significant stress is placed on the plantar fascia, the band of tissue that runs from your heel to your toes. The tissue becomes tensed, and tears cause swelling and stabbing pain. To alleviate this tension, you need to limber up your arch and heel muscles.

      One of the easiest exercises is to simply take a yoga or other belt and wrap it around the ball of your foot, holding the two ends of the belt in one or both hands. Gently pull your foot toward your face, with the foot flexed. At the same time, gently pull your ankle toward you, using the muscles on the front of your leg. Hold the flex for 10 seconds. Relax and repeat for five to 10 minutes.

    The Wall Method

    • Stand facing a wall and take one step toward the wall with your uninjured foot. Lean into the wall with your hands and move the injured heel back. You should be in a slight lunge position. Lean into the wall until you feel a calf stretch on the injured leg and foot. Hold for 10 seconds and repeat for five to 10 minutes.

    The Stair Method

    • Place the injured ball of your foot on the edge of a stair. Using the rail to assist you, lean into the stair and hold for five seconds, then do 10 to 20 heel raises, slowly and steadily.

    The Frozen Can/Cool Down Stretch

    • This is a very simple technique to both stretch, massage and cool down the muscles you have just worked out. Take a frozen can of juice and place it under the arch of your injured foot. Roll it gently in back-and-forth motions, using gentle pressure from the tip of the toes to the heel. The cold will help alleviate pain and swelling.

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