The Foot Clinic

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Exercises for Plantar Fasciitis Relief

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Foot and heel pain are very common. About half of the population will suffer some type of foot pain at some time in their lives. The foot is a complex structure of twenty-six bones and many joints, layered with an intertwining web of more than over a hundred muscles, ligaments, and nerves. If one considers that with each step we take, a force of tow or three times our body weight is placed on the feet and during a typical day we take seven thousand steps, it comes as no surprise that at some time in our lives we will suffer from foot pain. The purpose of this website is to provide you with information in regards to the most common types of foot pain. And how it occurs and what you can be done to alleviate foot pain. Plantar Fasciitis  is a common cause of pain at the bottom of the heel and usually defined by pain during the first steps of the morning. Pain also occurs at the start of activity and generally diminishes after a while. It seems to return after a long rest with restarting activity and weight-bearing. Plantar Fasciitis is considered a chronic injury rather than an acute injury. It is common in runners performing repetitive plantar flexion and dorsiflexion of the toes. It is also common with sudden weight gain. The plantar fascia provides support for the longitudinal arch of the foot. The plantar fascia is stretched and the arch flattens slightly to absorb the impact each time the heel impacts the ground. The fascia is not very flexible and such repetitive stretching from impact can result in micro-tearing in the fascia ligaments. Heel pain during the first steps of the morning is a classic sign of plantar fasciitis. This pain is the result of the foot resting in plantar flexion overnight. This allows the fascia to shorten. When the shortened fascia is stretched pain occurs. Aching heels are also common at the start of exercise and when resuming activity after rest.

Treatment of Plantar Fasciitis with exercises

Research has shown that certain exercises can assist greatly in the relief of Plantar Fasciitis. Below are the exercises prescribed most by podiatrists and physiotherapists. Please note that these exercises should create a pulling feeling and never should cause any pain. It is recommended to do these exercises first thing in the monring and again throughout the day for best results. If these exercises, combined with wearing orthotic insoles do not provide any relief from your heel problems, you should consult a podiatrist (foot specialist) or a chiropodist.

Calf stretching: tight (short) calf muscles are a major contributing factor to plantar pain. Flexible and longer calf muscles will assist with reduing the tension on the Plantar Fascia. Stand facing a wall with your hands on the wall at about eye level. Put the leg you want to stretch about a step behind your other leg. Keep your back heel on the floor, bend your front knee until you feel a stretch in the back leg. Hold this position for 15 seconds. Repeat this exercise three times.

Towel foot stretch: a superb exercise for Plantar Fasciitis sufferers. Roll a towel and place it under the ball of your foot, holding the towel at both ends with your hands. Next, gently pull the towel toward you, while keeping your knee straight. Hold this position for 20 seconds. Repeat 3 times.

Plantar Fascia roll exercise: This exercise will help make the Plantar Fascia (tissue under the foot) more flexible and supple. After sleeping or resting the Plantar Fascia tend to tighten up and shorten a bit, causing heel pain with your first steps out of bed in the morning. Use a tennis ball or golf ball (or can). While seated roll the device with the arch of your foot back and forth from the heel to the ball of the foot. If this feels all right do the same standing up.