The plantar fascia, as described by MayoClinic.com, is a thick tissue band that runs along the bottom of your foot, connecting your heel to your toes. Inflammation of the plantar fascia causes heel pain, which is typically more severe in the morning because the tissue band tightens during sleep, according to Cigna.com. Whether you wear shoes during a plantar fasciitis exercise depends on the nature and purpose of the movement.
Significance
Inflammation of the plantar fascia is called plantar fasciitis. The condition can result from excessive tension on your arch caused by high-impact exercises such as running or can be triggered by obesity, spending long periods of time on your feet or inadequate stretching before or after exercise. Wearing overworn shoes or wearing shoes with inadequate arch support or shock absorption can also cause plantar fasciitis, explains MayoClinic.com.
Considerations
The American Academy of Orthopaedic Surgeons notes that treatment strategies for plantar fasciitis often include exercise. Common exercises prescribed for patients suffering from plantar fasciitis include stretching and strengthening exercises. Although some of the stretching exercises don't require shoes, others can be performed while wearing well-fitting shoes that provide good arch support. You might also consider silicone heel-pad inserts or custom orthotics, depending on the severity of the condition and your doctor's advice.
Barefoot Exercises
Commonly prescribed stretching exercises in the treatment of plantar fasciitis involve stretching the plantar fascia first thing in the morning. These exercises are performed without shoes and include flexing the foot several times before you get out of bed. Towel stretches don't require shoes. To perform, loop a towel around the ball of your foot and hold for 15 to 30 seconds, maintaining a straight knee.
The sitting plantar fascia stretch is also performed barefoot, and involves crossing one foot over the other knee and pulling your toes back toward your leg for 15 seconds at a time, according to the Summit Medical Group. Your doctor may advise you to roll your bare foot back and forth over a frozen juice can or a tennis ball. Heel raises can also be performed without shoes.
Exceptions
Stretching and strengthening exercises that call for shoes include the calf stretch and the Achilles stretch. The towel stretch can be performed with or without shoes throughout the day to help relieve pain. Your doctor or physical therapist may suggest other exercises to treat or relieve pain associated with plantar fasciitis. Follow the advice of your health care professional as to when shoes are appropriate for specific prescribed exercises.
Considerations
If you are suffering from plantar fasciitis, wear shoes that fit well and provide adequate arch support from the moment you get up. Walking barefoot or wearing ill-fitting shoes can aggravate the condition. Consult with a health care professional if your condition worsens. Your doctor might prescribe other treatments including rest, icing your foot or anti-inflammatory medication. Other options include cortisone injections, physical therapy, shockwave therapy and surgical treatment, according to the American Academy of Orthopaedic Surgeons.
