Plantar fasciitis is a common running injury, and the discomfort can make training difficult or impossible at times. Fortunately, it is feasible to alleviate or even eliminate symptoms with the appropriate exercises and stretches. If you want to avoid this problem, you should buy shoes that are made to prevent it or do the plantar fasciitis exercises.
Plantar fasciitis is an inflammation of the plantar fascia, which connects the heel to the base of the toes. Plantar fasciitis is an overuse injury that affects the heel of the foot. For most people, The worst pain occurs first thing in the morning, and Some individuals may experience discomfort while walking, jumping, or running.
Plantar Fasciitis Exercises
1. Try Calf Stretches
Stretching your calf muscles can help you get rid of plantar fasciitis. All you need is a rope or a yoga strap and some time for this stretch.
- Place your feet together with both legs out in front of you.
- Hold each end of the rope or strap in your left hand. Twist the rope or strap around your left foot and hold on.
- Flex your foot forward by pushing your heel into the floor.
- You may utilize the rope to your advantage.
- Hold for two seconds, then release.
- 10 sets on each leg
2. Tape Your Arch and Heel
Tape your arch and heel to reduce discomfort and minimize symptoms. This will give you further assistance. It’s not as complicated as it appears or feels to tape your foot.
Measure the distance from the back of your heel to the bottom of your toes. Make a tape cut that is long enough to stretch from one end to the other. Don’t throw away the paper backing just yet.
Take the piece of tape and cut it into four “fingers,” leaving a few inches of tape on the bottom for support.
Cut another piece of tape that is long and wide enough to cover your foot’s ball. Make sure the tape’s edges are rounded off to ensure a good fit.
Take the first piece of tape off its backing and stick it to the back of your heel.
Peel the paper backing off one finger at a time as you flex your ankle and raise your toes. Place them equally on your foot. Don’t pull on the tape.
Remove the backing from another piece of tape and stick it to your foot’s ball.
This is the most common form of taping. Many athletes use it to alleviate pain and reduce discomfort without restricting their range of motion.
You may also use a customized shoe insert to provide your heel and arch with additional support if required.
Consider buying a new pair of shoes with built-in support if you’re unable to get a custom shoe insert. There are various trendy designs and brands to select from.
3. Wear a Night Splint
Your foot will be kept flexed at 90 degrees throughout the night with anight splint. When you sleep, your feet naturally aim downward, exacerbating your problems. A night splint will keep your foot in an upright posture and help you avoid the discomfort of that first step in the morning. [/su_note]
Although you may buy night splints over-the-counter, it’s usually recommended that you get them prescribed by your doctor. A custom, medical-grade splint will give you the comfort that you desire. If you cannot afford a prescription splint, an over-the-counter splint may be obtained for about $50.
4. Try the Stair Stretch
You’ll need a set of stairs or an aerobic step to complete this stretch.
- Begin by standing on the balls of your feet on the step. To keep your balance, grab the rails.
- Slowly lower the injured foot’s heel until you feel a stretch.
- Hold the stretch for 30 seconds before releasing.
- Relax, and repeat the sequence 10 times.
This is an excellent stretch that targets the issue while also feeling wonderful. While only stretching one foot is necessary, both feet should be stretched for consistent and balanced results that may help prevent plantar fasciitis in your otherwise healthy foot.
5. Do the Towel Drag
The towel drag is a well-known treatment for plantar fasciitis. To cure your problems, it aids in the development of foot and ankle muscles. A small towel and a one-pound can will suffice for this exercise.
- Place the one pound can on the end of the towel and lay it flat on the floor.
- Place your foot on the other bath towel’s edge while sitting.
- Grasp the towel’s edge with your toes and pull the can towards you.
- Continue pulling and tucking the towel until the can is in reach.
6. Stretch Your Toes
Another excellent method to reduce pain and improve flexibility in your foot is to stretch your toes. This stretch does not require any specialized equipment or weights.
- Take a seat on the floor.
- Keep your legs straight and bent at the knee.
- Pull your toes back as far as possible until you feel a stretch in the arch of your foot.
- To continue, hold the stretch for 30 seconds and then release.
- Repeat 10 times on each foot.