Plantar fasciitis is the inflammation of the plantar fascia, a tissue on the bottom of the foot. Initially, rest might be the best treatment because some activities, especially running and jumping, can aggravate the plantar fascia. However, specific nonweight bearing exercises and stretches may help manage symptoms and recovery. Consult a physician prior to starting a new exercise program.
Causes
Plantar fasciitis can be caused by improper footwear, which can tighten the calf muscles and plantar fascia, leading to inflammation. High-impact activities with inadequate recovery can also cause damage and inflammation to the plantar fascia. Specific exercises and stretches can help with not only managing plantar fasciitis, but also with preventing it.
Ball Rolls
One way to massage a tight plantar fascia and to break up adhesions is with ball rolls, according to the American Academy of Podiatric Sports Medicine. In a seated position, place a tennis or golf ball on the floor and gently roll it on the bottom of the foot. Perform ball rolls for several minutes daily or as needed. Do not perform if painful, although some discomfort can be experienced.
Calf and Plantar Fascia Stretches
According to the American Academy of Orthopaedic Surgeons, stretching is likely the best way to manage pain associated with plantar fasciitis. One calf stretch is in a standing position facing a wall with hands on the wall. In a staggered stance, the front knee should be bent and the back knee should be straight. Lean and push the hips forward while keeping the back heel on the floor. A stretch should be felt in the back calf. The plantar fascia stretch is performed in a seated position with the foot over the opposite knee. Gently pull the toes back, stretching the bottom of the foot. Hold stretches for 10 seconds and repeat up to 20 times daily.
Seated Foot Exercises
An article in a 2001 edition of the American Family Physician, reported that strengthening the foot muscles is also useful in treating plantar fasciitis. Foot exercises in a seated position include marble pick-up, in which you use your toes to pick up marbles off the floor; towel curls using the toes to pull a towel toward the body while keeping the heel down; and toe taps, in which you keep the heel down while lifting the outside toes up and tapping the big toe or lifting the big toe up and tapping the outside toes. These exercises can be performed on a daily.
Calf Raises
Because stronger calf muscles are less likely to fatigue and tighten, calf raises can be another beneficial exercise. On the edge of a low step, while holding onto a rail press up onto the toes, lifting the heels up. Repeat 10 to 15 repetitions for two to three sets. Progress slowly into this exercise and do not perform if it's painful.
