Plantar fasciitis is a condition caused by inflammation of the plantar fascia, a ligament which runs along the bottom of your foot connecting your heel to your toes. Symptoms include a sharp or stabbing pain in the heel, especially upon arising. Plantar fasciitis usually develops gradually and can affect one or both feet. Contributing factors may include obesity, wearing improper shoes or participation in physical activities such as long-distance running which place extra stress on the heels. You may be able to control symptoms of plantar fasciitis through exercises which stretch the affected ligament.
Treatment of Plantar Fasciitis
The Plantar Fasciitis Organization states that plantar fasciitis can in many cases be treated at home through exercise and other tactics such as changing physical activities, application of ice and the use of orthotics. However, if you continue to suffer foot pain despite such conservative treatments, you should consult a doctor or podiatrist. Delaying treatment for recurring plantar fasciitis symptoms can lead to chronic problems.
Ball Rolling
A very simple exercise which can be performed while you watch television or read is to roll a soft ball, such as a tennis ball, under your foot. This helps to stretch the plantar fascia.
Leg Strengthening
Build your leg muscles any time by using a step. Place the balls of your feet on the edge of the stair. Rise up on tip toes, repeating several times. Each time you lower your heels, allow them to drop slightly below the level of the step to give the calf muscles a good stretch.
Foot Strengthening
You can improve your foot strength by using your toes to grasp a towel from the floor, as if you were using your foot to pick up the towel. Repeat this exercise several times per day.
Calf Stretch
Lean your hands against a wall, keeping one knee straight with the heel against the floor. Place the other leg in front of the straight leg, keeping the knee bent. Slowly push your hips toward the wall, holding the stretch for a count of 10 seconds. Repeat the exercise 6 to 8 times for each foot.
Seated Plantar Fascia Stretch
The American Academy of Orthopaedic Surgeons recommends performing the seated plantar fascia stretch in the morning before standing or walking. Sit with the foot of the right leg crossed over the left knee. With one hand, slowly pull the toes of the right foot toward you, holding the stretch for 10 seconds. Perform this exercise 20 times on each foot.
