Plantar fasciitis and foot cramps prevent you from participating in work and play. Plantar fasciitis is the most common cause of pain on the bottom of your feet, according to the American Academy of Orthopaedic Surgeons. This painful condition hobbles nearly 2 million Americans each year. Foot cramps stop you in your tracks and require your immediate attention. Reduce the anguish of foot cramps and prevent those first painful steps in the morning associated with plantar fasciitis with toe gripping exercises.
Step 1
Pull your toes slowly backward to fully extend your foot to counteract muscular contraction. Massage your foot for five to 10 minutes until all foot cramp tension is gone. To avoid exacerbation of pain, wait until all pain related to foot cramps has diminished before performing toe gripping exercises.
Step 2
Sit or stand with good posture. Place a rubber ball underneath the heel of your affected foot. Roll the ball around for 15 seconds to massage the bottom of your foot and relax your plantar fascia and foot muscles. Roll the ball under your big toe. Extend your big toe, push down with your foot and grip the ball with your toe. Release and repeat three times for each toe. Massage your foot again by rolling the ball around, according to Jillian Hessel Pilates, and then try picking up the ball with each toe, using the same procedure of pressing down and extending your toes.
Step 3
Place a chair in a room with hardwood or linoleum floor. Sit in the chair with good posture. Put a towel under your foot. Extend your toes and put your foot on the towel. Curl your toes to scrunch the towel. Arch your foot to wad the towel even more. Repeat.
Step 4
Perform the inchworm exercise. Stand with your feet apart. Spread your toes and grip the floor with the pads of your toes. Pull your toes inward and lift your heels so that you move forward about an inch. Try to walk the entire length of the room in this manner.
Step 5
Sit in a chair or stand with a pencil lengthwise under your toes, placed at the same angle as the ball of your foot. Spread your toes around the pencil and then curl your toes in an attempt to pick up the pencil. Get into the habit of picking things up with your toes as you perform housework.
Step 6
Place rolled-up socks on the floor in various places around the house. Practice picking the rolled-up socks up and walking around with them gripped between your toes. This activity will strengthen your plantar fascia as well as reduce foot cramps.
Things You'll Need
- Rubber ball
- Towel
