Plantar fasciitis can be a debilitating condition, especially for avid exercisers and runners. In some cases plantar fasciitis may require surgery to correct. You can treat the symptoms of this condition and strengthen and stretch to make your plantar fascia stronger. Exercises can help treat minor plantar fascia pain and prevent future problems to ensure that you remain strong and healthy.
Description
The plantar fascia is located on the underside of your foot. It is a connective tissue that runs along the arch of the foot from the heel to the bones on the ball of the foot. The plantar fascia stabilizes your toes and absorbs shock for your legs. The American Council on Exercise states that impact activities such as running, aerobics and plyometrics can irritate and inflame the plantar fascia. Plantar fasciitis is associated with pain originating at the heel and running the length of the bottom of the foot. Pain is usually most prevalent in the morning when you wake up and begin walking.
Stretching Exercises
Stretch your hamstrings---the muscles on the backs of your thighs---before and after impact activities. According to Sports Injury Bulletin, tight hamstrings lead to overflexion at the knee and cause the foot to flex more in response, increasing impact on the ball of the foot. Stretch your Achilles tendon by standing with your toes on a raised surface and dropping your heel below your toes. Do this with your feet facing forward, inward and outward to stretch in all planes. Stretch your plantar fascia by putting your weight on one leg. Shift your weight to the outside, center and inside of the foot on that leg. Repeat with your other leg.
Strengthening Exercises
Strengthening the plantar fascia improves control of your feet when they impact the ground during exercise. Improved control protects the plantar fascia from damage and prevents irritation and inflammation. To strengthen your plantar fascia, walk on your toes and with each step, lift your foot off the ground and flex it and then place it back on the ground, staying on your toes. Another exercise that strengthens the plantar fascia is toe grasping. Stand on a towel and grasp it with your toes and attempt to pull the whole towel under your feet.
Rehabilitation
For acute plantar fasciitis pain, put ice on your plantar fascia and use it to massage the bottom of your foot. The Mayo Clinic recommends staying off of the irritated foot for a few days until inflammation subsides. Try replacing high-impact activities with low-impact ones such as cycling or swimming to continue getting efficient cardiovascular workouts without the pain. Talk to a shoe expert or podiatrist about arch supports if the pain keeps returning. For chronic pain that does not subside, talk to your doctor, as medical intervention may be necessary.
Prevention
The best ways to avoid plantar fasciitis are to stretch and strengthen the plantar fascia regularly. Maintain a healthy weight because unnecessary weight gain or fluctuations put extra pressure on your feet. Try to vary your types of physical activity and give yourself plenty of rest days. Vary long run days with short runs so your feet get a break. Replace your athletic shoes every 300 to 400 miles or every three to six months.
References
- "Advanced Health and Fitness Specialist Manual"; American Council on Exercise; 2009
- Mayo Clinic: Plantar Fasciitis
- Sports Injury Bulletin: Plantar Fasciitis Exercise---It's Simply an Inflammation of the Fascia on the Bottom of the Foot
