If you’re one of the millions who suffer from plantar fasciitis, pain in the heel area can make it hard to complete your daily activities. The condition is caused by inflammation of a band of tissue known as the plantar fascia, which runs in a band along the bottom of your foot.
When the plantar fascia becomes inflamed, a painful heel can quickly follow, and when that pain strikes, you may feel tempted to simply prop up your foot and stay off of it. Studies have found, though, that exercise is actually better at relieving pain in the heel of the foot caused by plantar fasciitis, so resting your foot can actually do more harm than good.
Here are some plantar fasciitis exercises that you can use to ease pain in the heel area:
1. Wall Stretch.
– Stand with both toes against a sturdy wall.
– Put your arms in front of you and allow your hands to bear some of your body weight.
– Step one foot back into a lunge, keeping your heel on your floor.
– Hold for 30 seconds.
– Repeat on the other leg if you have a painful heel on both feet.
– Complete the stretch on both legs or just one an additional time.
2. Sitting Stretch
– Cross the leg that you experience plantar fascia pain over the other leg, so that your ankle is resting on the far side of the knee.
– Wrap your hand around your toes.
– Gently pull your toes back toward your skin.
– With your other hand, rub the plantar fascia area. It should feel tight and stretched. If it does not, pull your toes back a little further.
– Count to 10 and then release your toes.
– Repeat the stretch 10 times.
– If you experience pain in both feet, repeat on the other side.
Tips for Success with Plantar Fasciitis Exercises
To get best results when doing exercises for plantar fascia pain, follow these tips:
- Be consistent. Set a schedule and perform the exercises regularly. If you’re not consistent, you won’t be able to reap the full benefits of heel pain relief from the exercises.
- Check with your doctor. While these plantar fasciitis exercises will help a painful heel for most people, everyone’s body is different. Your doctor can tell you whether these exercises are right for you for dealing with pain in the heel.
- Listen to your body. These mild stretches are effective, yet gentle, so you can’t perform them too often. When you develop pain in the heel of your foot, stretch more than once a day. Then, you can cut back to exercising just once every day to reduce the risk of plantar fascia pain returning.
- Support your feet. When you’re exercising with a painful heel, wearing foot compression sleeves can help diminish discomfort. BlackMount Compression Foot Sleeves can reduce swelling by encouraging blood flow to our feet, and they won’t slip or slide like other foot sleeves on the market. You can learn more about our compression Foot Sleeves for plantar fasciitis here.