If you’re an active person sidelined by pain in your heel or arch that just won’t seem to go away, you may be dealing with plantar fasciitis. This common condition causes inflammation and irritation of the plantar fascia – the band of tissue that runs along the bottom of your foot.
While rest and recovery should be part of your plantar fasciitis treatment plan, exercise. and movement can also play a role in relieving your symptoms. The key is to know what types of activities you can safely do, how to use proper exercise form, how to progress your workouts, and when you should pull back to avoid re-injury.
The right exercises can stretch and strengthen your plantar fascia and foot muscles to better support your arch. Movements like calf raises, toe curls, and using a resistance band can all help. And you don’t need to overdo it. If you’re having pain, you can always choose low-impact activities like walking, swimming, or biking.
What Is Plantar Fasciitis?
Chances are if you’re an active person, you’ve had aches and pains crop up in your feet. But if you have a sharp, stabbing pain that feels like you’re stepping on a tack (especially first thing in the morning) – you may be dealing with a beast called plantar fasciitis.
The plantar fascia is the base layer of connective tissue that runs along the bottom of your foot – from your heel to your toes. It’s like having a built-in support beam keeping that arch of yours nice and springy with every step. But sometimes, that fascia band gets angry and inflamed. No more happy springy steps!
Plus, the pain and inflammation tend to linger if you don’t treat it right. When you take the step in the morning, it might feel like someone is poking the bottom of your foot with a hot iron because your fascia tightened up overnight. Walk too long at the mall and it flares up again. Even standing to cook dinner leaves you limping. The nagging heel pain saps your energy and motivation to move. Not fun if you like being active!
The good news is there are simple treatment tricks that can quiet the beast down. And even better, you CAN get back to the activities you love if you play your cards right. So, let’s tame that plantar fasciitis.
How Does Exercise Affect Plantar Fasciitis?
Exercise can both help and exacerbate plantar fasciitis depending on the type. Low-impact exercises like swimming, cycling, yoga, and using an elliptical machine are beneficial as they don’t put additional stress on the plantar fascia. Be sure to stretch your calves and feet before and after exercising to prevent tightness.
Avoid high-impact activities like running and jumping, as they can further inflame the plantar fascia, especially if you do them without proper warm-up and conditioning. Using proper footwear with good arch support is also critical regardless of activity type to help reduce strain.
Overall, staying active with low-impact exercise paired with stretches can aid recovery from plantar fasciitis. However, resuming activity levels too soon or performing excessive high-impact exercise can delay healing. Consulting a podiatrist or physical therapist can help determine the best exercise approach.
Stretches for Plantar Fasciitis
Here are tips to help stretch tight calf muscles that can worsen plantar fasciitis pain. Calf tightness can sneak up on you when you’re busy with life. But taking a few minutes here and there to stretch them out can make a substantial difference! Incorporate these stretches into your day:
The Wall Lean Calf Stretch
Stand facing a wall with one foot forward and the other foot back. Keep both heels planted firmly on the ground. Then simply lean your body toward the wall to feel a nice stretch in that back calf. Hold for 30 seconds or so and repeat on the other side.
The Bent Knee Calf Stretch
For this stretch, put your hands on a wall for balance. Keep one leg bent and bring the other leg straight behind you with the heel down. Now lean your body into the wall to stretch out that straight leg’s calf. Feel free to bend your knee a bit if you want an easier stretch.
You can even stretch your feet while sitting or lying down. Just use your hands to gently flex and extend your feet to keep them nice and limber.
Other Stretches for Plantar Fasciitis
Another sitting stretch is called the “Towel Toe Tug.” Simply sit in a chair, loop a towel around the ball of your foot, and then gently pull back on it to stretch the bottom of your foot. Be sure not to pull too hard! Just a nice, gentle stretch is all you need.
Another effective one is the “Tennis Ball Roll.” Get a tennis ball and roll it under the arch of your bare foot for a little self-massage on your plantar fascia. Notice how the rolling pressure soothes the bottom of your foot.
Try adding quick foot stretches and strength moves into your daily routine. Those little bits of tension relief here and there can really help ease plantar fasciitis discomfort.
Strengthen the Muscles in Your Feet
And don’t forget to strengthen. Movements like toe curls with a resistance band or picking up marbles with your toes reinforce the small stabilizer muscles under the foot. Keeping them strong prevents overstretching the plantar fascia.
Here’s another strengthening exercise to try: “Sunrise Calf Raises” Simply rise on your toes – like the sun coming up over the horizon – then slowly lower back down again. Repeat 10-15 times whenever you have a free moment. Doing sets here and there really keeps your calf muscles strong.
You can also loop a resistance band around the ball of your foot, then flex against it by pulling your toes back toward your shin. It’s a terrific way to reinforce the small intrinsic muscles in the sole of your foot. And a fun one is to pick up marbles or a towel with your toes. Scrunching and grabbing with your feet is a playful way to maintain strength and flexibility.
Focusing on foot and ankle strength prevents overstretching and strain on the plantar fascia. Consistency over time with those strengthening moves makes all the difference.
How to Manage a Flare-Up
When your feet are bothering you, try these tips:
Give your feet a break.
As hard as it might be, consider laying off running or other high-impact activities that pound your feet. They need time to heal. Once the pain subsides, you can slowly ease back into things.
Consider wearing foot supports.
Shoe inserts or night splints gently stretch and relax the plantar fascia while you sleep. Taking pressure off it during the day helps too. See what works best for you!
Watch your weight.
Losing excess weight takes stress off your feet. Every little bit counts when it comes to plantar fasciitis pain.
See a specialist if needed.
If after a few months of trying self-care, you still have persistent pain, get an evaluation from a foot doctor. They can provide specialized treatments to get you feeling better.
Listen to your body.
If something you’re doing flares up the pain, stop. Trying to push through will only aggravate it more. Patience and slowly progressing activity is key. Over time, consistency with stretches and foot strengthening can help manage this tricky issue.
Conclusion
Listen to warning signs from your body and stop activity if it causes a flare-up. With a little diligence and care for your feet, you can deal with plantar fasciitis. Stay positive and know that you’ll get back to all the activities you love, pain-free. Consistency is key – by sticking to the treatment plan that works for you, you’ll keep making progress. And soon you’ll be springing back into action, fueled by healthy, happy feet!
References:
- “Plantar fasciitis – Symptoms and causes – Mayo Clinic.” mayoclinic.org/diseases-conditions/plantar-fasciitis/symptoms-causes/syc-20354846.
- “Plantar Fasciitis | Johns Hopkins Medicine.” hopkinsmedicine.org/health/conditions-and-diseases/plantar-fasciitis.
- “Plantar fasciitis – Mayo Clinic Orthopedics & Sports Medicine.” sportsmedicine.mayoclinic.org/condition/plantar-fasciitis/.
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