Stretch it out! Plantar Fasciitis Exercises

If there is pain on the bottom of your foot by your heel, which radiates up your leg, it may be due to plantar fasciitis. This condition is a result of the tissue on the bottom of your foot (plantar fascia) being stretched repeatedly and sustaining micro tears occurring within the tissue. These tears start out very tiny, but they become inflamed and very painful. It is possible for the plantar fascia to tear in two if it is not treated properly. Plantar Fasciitis is a very common condition that many Americans will deal with at some point throughout their life.

There are several treatment plants for plantar fasciitis including cortisone shots, exercises, padding, laser therapy and surgery. For many people though, exercises are the best option to try initially because it is non-invasive. Listed below are some of the exercises that can be used for strengthening the fascia.

1)      While sitting in a chair take your foot in the air and flex it up towards your body and down towards the floor 12 times.

2)      While you are sitting watching a movie or reading the newspaper, you can take a tennis ball and roll in back and forth under the arch of your foot.

These exercises will help to relieve the pain of your fascia. However, it is important that you also be fitted for the appropriate orthoses. The condition is often a result of flat feet or obesity causing collapse of the foot. Orthoses will help to hold your arch in place preventing the fascia from being stretched over time. It is also important that you do not walk around barefoot because there is no structure being provided that prevents your foot from flattening out. The lack of support for your foot will allow it to flatten out even more putting increased stress on your fascia.

Through these exercises, you will be able to relieve the pain you have been experiencing and in combination with other treatments, you will be able to prevent surgery. In no time, you will be back up on your feet and ready to go!

If you are in the North Andover, Methuen, Boston, Lawrence or North Reading area, and you are dealing with this condition, or any other foot condition, please feel free to contact us and our staff will be more than happy to assist you.