Plantar Fasciitis Exercises
Discover How to Relieve Plantar Fascia Irritation and Swelling of the Foot
Plantar fasciitis exercises are necessary for some people to relieve the excruciating pain that is normally caused by an overextended rotation of the foot on some people. In this article, we will discuss what plantar fasciitis is, and how you can alleviate the pain if you are unfortunate enough to have it.
What is Plantar Fasciitis?
Plantar fasciitis, or inflammation of the plantar fascia, occurs when the ligament starts to develop small tears in the area where it connects the heel bone.
The plantar fascia is the large band of tissue that is located beneath your foot. It is responsible for helping to form the arch that most people have, and it forms a link from your heel, all the way up to your toes. This ligament is responsible for the pain caused by plantar fasciitis.
What Steps Should You Take to Stop Plantar Fasciitis?
- Before you start any exercises for plantar fasciitis, here are some steps you need to take:
- Eliminate the inflammation and pain
- Find the main cause of the problem Treat the symptoms
- Treat the cause
How Can Plantar Fasciitis Exercises Help?
Plantar fasciitis exercises are great for reducing physical pain without other forms of medication. However, they are most effective when you combine them with other forms of treatment.
Exercises and Stretches
Foot Stretching Exercises - Stretching exercises should be your first choice of treatment when you feel a lot of pain in your foot.
Ankle Rotations - Sit with your feet straight out in front of you, and stretch your toes up in the direction of your face. Lower them and stretch your foot down towards the floor. You can also move your ankle in a circle, or let your foot draw the number 8.
Towel Stretch - For an alternative stretch, wrap a towel around your toes, and pull the towel towards your body. Once you reach as high as possible, use some strength to pull your toes back down towards the ground. This stretches and strengthens your plantar fascia.
Foot Strengthening Exercises - These exercises are best done after most of the inflammation and pain have subsided. Trying them before would be counterproductive.
Towel Curl - Place a towel under your bare foot. From a seated position, use your toes to curl down and move the towel in the direction of your heel. This works great for your longitudinal arch.
Pick Up Objects - Use your toes to pick up small objects, such as marbles and clothespins, and put them in a plastic or Styrofoam cup. This helps to strengthen the entire plantar fasciitis.
As you can see, there are many ways to treat plantar fasciitis. The most important thing is to find the root of the problem, and then through the advice of a trained podiatrist, use plantar fasciitis exercises to relieve the pain, and rehabilitate your foot.
If you need more advice about plantar fasciitis exercises, contact Talus inMotion Foot & Ankle and set up an appointment.