Plantar fasciitis is caused by small tears in and inflammation of the plantar fascia ligament. This ligament is found along the bottom of your foot, stretching from the bones of the toes to the heel bone. Plantar fasciitis is the most common cause of heel pain, leading to more severe conditions such as bone spurs if left untreated. Exercises to increase the ligament’s flexibility and strength can help manage the condition, though you should clear any exercises with your doctor or physical therapist first.
What Causes Plantar Fasciitis
Plantar fasciitis can be caused by everything from the physical makeup of your feet — conditions such as high arches or overly flat feet — to chronic health conditions like diabetes and arthritis, which can exacerbate the issue. Wearing ill-fitting shoes, such as those that do not offer enough arch support, also inflame the plantar fascia ligament. Repetitive motions that put stress on the plantar fascia — running, jumping or any activity during which stress is placed upon the foot — also lead to plantar fasciitis.
Stretching Exercises
The first step toward managing plantar fasciitis pain is to increase the ligament’s flexibility. As the plantar fascia ligament’s flexibility increases, the stress daily activities place upon it is reduced. You should stretch in the morning, when the plantar fascia is typically the tightest, as well as before any physical activity that could put stress on the ligament.
One such stretch is the gastroc stretch. To do this, place the ball of your foot on a small step or incline, with your heel on the ground. Lean into the stretch; you should feel it in the arch of your foot as well as in your calf muscle, the Nicholas Institute of Sports Medicine and Athletic Trauma advises. Hold the stretch for at least 30 seconds on each leg, being careful not to overstretch the ligament or surrounding muscles.
Another stretch is called the soleus stretch. Pick up your foot and place it on a solid surface about knee-high off the ground; the entirety of the sole of your foot should be on that surface. Lean into the elevated foot, so your knee is over your toes. You’ll feel this in the front of your calf and top of your foot. Again, hold for 30 seconds, being careful not to overdo it. Switch legs and repeat.
To do the intrinsic stretch, sit down and cross the foot of your right leg over your left knee. Hold on to the toes of your right foot and pull them up. You’ll feel this stretch along the bottom of your foot. Hold for 30 seconds before switching legs.
Strengthening Exercises
You can’t actually increase the strength of the ligament itself, but you can increase the strength of the muscles around it. Calf raises are one exercise option. To do these, stand straight up with the weight on the ball of your right foot. Keeping the left foot off the ground, slowly raise the heel of your right foot a few inches off the ground before lowering it back down; do not let the right heel touch the ground between repetitions. Do this 30 times before switching legs, or do bilateral calf raises — raising both heels at the same time.
Other exercises work the smaller muscles in your feet. One such exercise involves marbles. Place several marbles on the ground, then pick them up — one at a time — using only your toes. Once you’ve picked up a marble, hold it off the ground with your toes and place it in a small cup or jar. Another exercise uses a towel. Place a towel flat on the ground, then place your foot on top of it. Grab the towel with your toes, scrunching the towel before again using your toes to place it back down on the ground.
Activities
If you are prone to plantar fasciitis, finding activities that don’t put stress on your feet is key. Swimming, cycling and using stair-stepping machines that allow you to keep your foot flat are all exercises that won’t exacerbate plantar fasciitis. Discuss the condition with your doctor, who can make recommendations specific to your situation.
References
- American Academy of Orthopaedic Surgeons: Plantar Fasciitis and Bone Spurs
- American Academy of Podiatric Sports Medicine; Plantar Fasciitis: Treatment Pearls; Douglas Richie, Jr., D.P.M.
- The Nicholas Institute of Sports Medicine and Athletic Trauma; Physical Therapy Corner: Plantar Fasciitis; March 8, 2007
- “American Family Physician”; Help for Plantar Fasciitis; Feb. 1, 2001
