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10 Best Plantar Fasciitis Exercises To Get Relief From Heel Pain

by
ISSA Certified Specialist in Fitness & Nutrition
10 Best Plantar Fasciitis Exercises To Get Relief From Heel Pain June 13, 2018

You are on the race track, ready to bolt toward the finish line. But on the count of three, instead of running to win, you experience a sharp pain beneath your right heel and the arch of your foot that immobilizes you. This is a clear symptom that you have plantar fasciitis, a common foot problem that affects 11%-15% of adults (1). Fitness enthusiasts, runners, dancers, and pregnant ladies are prone to suffer from it. And the BEST way to treat it is by exercising and taking rest. This article lists 10 effective exercises that will help you recover quickly. But first, let’s understand this condition, symptoms, risks, and why you need these exercises. Swipe up!

How Is Plantar Fasciitis Caused?

How Is Plantar Fasciitis Caused Pinit

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Plantar fasciitis is caused due to the inflammation of the thick tissue running from the heel to the ball of your foot. The name of this tissue is plantar fascia, and repeated running without proper shoes or on an uneven platform can put strain on this tissue and cause inflammation and pain. Here’s a list of causes of plantar fasciitis:

  • Taking up a new physical activity.
  • Tight calf muscles.
  • Endurance sports like a marathon, triathlon, etc.
  • Jobs that demand prolonged walking or standing.
  • Repetitive cardio motions like running, aerobics, etc.
  • Foot arch problems like high arch and flat foot.

It is clear that apart from flat foot and high arches, plantar fasciitis is mainly caused due to tight muscles and repeated movements. If you think you have plantar fasciitis, take a look at the symptoms below before jumping to conclusions.

Symptoms Of Plantar Fasciitis

  • Pain in the medial heel region.
  • Pain while getting up and walking after sitting for a long duration or after getting up from the bed.
  • Pain after working out.
  • Difficulty in walking.
  • Pain reduces after walking for a few minutes.

Now, let’s start with the exercises for plantar fasciitis.

Note: Talk to an orthopedician before you start these exercises.

10 Best Exercises To Reduce Plantar Fasciitis Pain

Be very gentle with your foot with these exercises and stretches. Do not hold the stretch too long if it starts hurting.

1. Plantar Fasciitis Calf Stretch

How To Do
  1. Stand facing a wall. Take one step back, and place your palms flat on the wall at shoulder level.
  2. Place the affected foot back, flex your other knee, and push your hips up, toward the wall. Your hands should remain straight.
  3. Feel the stretch in your calves.
  4. Hold for 3 seconds and release.
Sets And Reps

3 sets of 3 seconds hold.

Tip: Do not overstretch.

2. Plantar Fasciitis Achilles Tendon Stretch

How To Do
  1. Stand facing a wall and take one step back. Place your palms flat on the wall at shoulder level.
  2. Put the affected foot forward, toes against the wall, and your heel on the floor.
  3. Flex your knee and push it toward the wall and feel your Achilles tendon and plantar fascia stretch. The other leg should be straight.
  4. Hold it for 5 deep breaths.
Sets And Reps

3 sets of 5 deep breaths.

3. Plantar Fascia Stretch

How To Do
  1. Use a step ladder or the stairs to do this exercise.
  2. Place the foot affected with plantar fasciitis on the step. Make sure the ball of the foot is placed on the edge of the step.
  3. Drop the heel and feel a stretch in your plantar fascia.
  4. Hold it for 20-30 seconds.
Sets And Reps

3 sets of 20-30 seconds hold.

4. Plantar Fasciitis Towel Stretch

How To Do
  1. Grab a rolled towel by its ends. Sit on a chair, and place the towel against the arch of the affected foot.
  2. Lift your leg off the floor and extend it in front of you while holding each end of the towel with each hand tightly.
  3. Hold it for 10-30 seconds.
  4. Place the towel against the back of the ball of your foot and stretch again.
  5. Hold it for 10-20 seconds.
Sets And Reps

3 sets of 10-20 seconds hold.

5. Plantar Fasciitis Toe Stretch

How To Do
  1. Assume the table pose and flex your toes.
  2. Walk the hands back and bring them near your knees. Feel the stretch. Make sure you sit on your heels.
  3. If you are comfortable enough, place your hands on your thighs and feel the stretch in your toes and the balls of your feet.
  4. Hold the stretch for 10 seconds.
Sets And Reps

3 sets of 10-30 seconds hold.

6. Plantar Fasciitis Tennis Ball Roll

How To Do
  1. Sit on a chair. You can do this before getting out of bed, and in that case, sit on the edge of your bed.
  2. Place the affected foot on a tennis ball.
  3. Move your foot up and down and massage the plantar fascia or the sole of your foot with the ball.
Sets And Reps

Do it until you are comfortable placing your feet on the floor and walking.

7. Plantar Fascia Roll Out

How To Do
  1. Sit on a chair or sofa.
  2. Place a chilled water bottle on the floor.
  3. Place the foot with plantar fasciitis on a tennis ball.
  4. Move your foot up and down and massage the plantar fascia or the sole of your foot with the ball.
Sets And Reps

Do it for 2 minutes.

8. Arch Strengthening

How To Do
  1. Sit on a chair. Keep your back straight, and feet flat on the floor.
  2. Keeping your toes and heels on the floor, try to pull your knee up so that you form a deep arch on the arch of your foot.
  3. Hold it for three seconds and release.
Sets And Reps

3 sets of 3 seconds hold.

9. Plantar Fasciitis Marble Pickups

How To Do
  1. Sit on a comfortable surface.
  2. Place a towel on the floor and keep 10 marbles on it.
  3. Place your feet on the towel and use the affected foot to grab one marble at a time and place it on the side of the uninjured foot.
Sets And Reps

2 sets of 10 reps.

10. Plantar Fasciitis Massage

How To Do
  1. Sit on a comfortable surface.
  2. Place the foot with plantar fasciitis on the knee of the other leg.
  3. Place the thumbs right in the middle on the sole of your foot.
  4. Massage this area slowly. Apply gentle pressure, massaging up, down, and the sides of your sole.
Sets And Reps

Do it for 5-7 minutes.

These are the 10 best plantar fasciitis stretches and exercises that will help you recover quickly. There are also other ways you can reduce heel pain. Take a look at the list below.

Other Ways To Treat Plantar Fasciitis

  • Ice massage
  • Shoes with insoles
  • Rest
  • Steroid injections
  • Doctor prescribed medicines

To conclude, ignoring a sharp heel pain or plantar fasciitis will further fuel the problem. So, take proper rest, talk to your doctor, and do these exercises and stretches. You will see a difference in just a few days and return to your normal daily life quicker than you can imagine. Take care and get well soon!

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Charushila is an ISSA Certified Specialist in Fitness Nutrition and a full-time contributor to Diet & Weight Loss at Stylecraze. She believes that food has healing powers and eating good food is the best way to lose weight. A binge eater-turned-fitness enthusiast, Charushila likes to share her knowledge and experience with the world. When she is not working, she loves to cook healthy food, watch movies, travel, workout, and read Bengali literature.