Plantar fasciitis exercises

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As we know, plantar fasciitis is a common issue for many runners, often hindering one’s passion for sports. While there are some interesting and advanced treatments available to help get rid of this pain, there are also several simple things that you can do at home to help prevent and possibly reverse plantar fasciitis.

1. Stretching

Stretching or strengthening exercises will help runner reduce plantar fasciitis.

It’s best to do each exercise 2 or 3 times per day, but you do not need to do them all at once.

 

1.B Night Splints

NoNamePictureOur Rating
1Cramer Dorsal Night Splint4.5
2Nice Stretch 90 Plantar Fasciitis Night Splint
4.4
3Futuro Plantar Fasciitis Sleep Support
4.3
4Dorsal Splint Mars Wellness
4.3
5Achillies Tendonitis Hybrid Dorsal Night Splint
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6Bird & Cronin Plantar Fasciitis Night Splint
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7Ossur Form Fitted Night Splint
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8Heelift® AFO Boot
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9Orthopedic Posterior plantar fasciitis night splint
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10Natracure Plantar Fasciitis Night Splint
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Calf Stretching in Bed

Calf Stretching in Bed Plantar fasciitis exercises

As you may know, the first few steps out of bed in the morning are often the worst of the day and they can aggravate your condition putting you into a cycle of inflammation and pain. The good way to help break that cycle is to stretch your calf before taking these first steps in the morning. When the muscles of your calf are tight, they pull on the heel bone and make your plantar fascia taut and prone to injury. in order To help loosen these muscles, take a belt or towel and loop it around the ball of your foot. Keep your leg straight, slightly pull towards your body until you feel a stretch in the lower part of your leg. Hold that for 30 seconds and repeat to 5 times before taking your first step out of bed

Toe stretch for the bottom of the foot

Toe stretching

  • Sit in a chair, and then extend your affected leg in order that your heel is on the floor.
  • Use your hand to reach down and pull your big toe up and back, continue pulling toward your ankle and away from the floor.
  • Hold the position at least 15 to 30 seconds.
  • Repeat 2 to 4 times a session, 2-3 times a day

Toe stretch for the bottom of the foot Plantar fasciitis exercises

Towel curl exercise for the foot

For the towel curl exercises:

  • While sitting, put your foot on a towel on the floor and then scrunch the towel toward you with your toes.
  • Then, also using your toes and pushing the towel away from you.
  • Make this exercise more challenging by putting a weighted object, for example a soup can, on the other end of the towel.
  • Talk with your doctor if you have question about how to do this or any other exercise.

Towel curl exercise for the foot Plantar fasciitis exercises

May you also like this post: 10 best plantar fasciitis insoles

Stretching Plantar Fascia

STRETCHING PLANTAR FASCIA

Stretching the plantar fascia can enhance flexibility. You can do this exercise several times every day and before and after activity.

  • Stand on a step as shown above. make sure to hold on to the banister.
  • Slowly let your heels down over the edge of the step as you relax your calf muscles. You will feel a gentle stretch across the bottom of your foot and up the back of your leg to your knee.
  • Hold the stretch from 15 to 30 seconds, and then tighten your calf muscle a little to bring your heel back up to the level of the step.Repeat 2 to 4 times

Calf Stretch

This exercise stretches the muscles at the back of the lower leg and the Achilles tendon. Do this exercise 3 or 4 times each day, 5 days a week. To do this stretch:

Calf Stretching Plantar fasciitis exercises

  • Stand facing a wall with your hands against the wall at about eye level. Put the leg which you want to stretch about a step behind your another leg.
  • Keep your back heel on the floor, bend your front knee until you feel a stretch in the back leg.
  • Hold the stretch from 15 to 30 seconds. Repeat this action 2 to 4 times.
  • Repeat the exercise with the back knee bent a little, still keep your back heel on the floor. This will stretch a other parts of the calf muscles.
  • Talk with your doctor if you have question about how to do this or any other exercise.

Marble Pickups

Exercise for plantar fasciitis

Marble Pickups Exercise for plantar fasciitis

Put marbles on the floor near a cup. Using your toes, try to lift the marbles up from the floor and put them into the cup.

Wearing Comfortable Shoes to Relief Plantar Faciitis Pain

NoNamePicturePriceOur Rating
1Asics GEL Kayano 21-224.9
2Brooks Adrenaline GTS 154.7
3Asics GT 2000

4.6
4Asics Gel Nimbus4.5
5New Balance 990v34.4

Static and dynamic balance exercises

  1. Place a chair next to your non-injured leg and stand upright. (This will offer you with balance if needed.) Stand on your injured foot. then Try to raise the arch of your foot while holding your toes on the floor.Try to maintain this position and balance on your injured side within 30 seconds.
  1. Stand in the same position as above. hold your foot in this position and reach forward in front of you with your injured side’s hand, permitting your knee to bend. Repeat this 10 times while maintaining the arch height.
  2. Stand in the same position as above. When maintaining your arch height, reach the hand over the injured side across your body toward the chair. as far as possible

Related: Best Running Shoes For Plantar Fasciitis – Newest list

2. Massage

Instead of paying for someone to rub out the tissues in the bottom of your foot, you can look for a cheaper alternative, look no further than a humble tennis ball. Put a tennis ball on the ground and gently rolling it under foot for a few minutes can help loosen up your plantar fascia, make it much less likely to become irritated. Put enough pressure on the ball to have a deep massage. You may get some soreness, but stop if you feel any pain.

Ice Massage

Ice Massage for Plantar fasciitis

While using the tennis ball is great for keeping things loose, sometimes it’s also worth doing some icing at the same time for some inflammation control. Freezing a water bottle and using to roll it under your foot about 10 minutes at the end of the day can be a very good way to keep inflammation in check while staying loose.

I hope that these exercises above can help you to relieve your pain and make you feel more comfortable to purchase your running life.


 

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