Plantar fasciitis is a condition that results in foot pain, particularly in the heel and arch regions.
The pain is a result of an excessively tight plantar fascia, which is the ligament connecting the heel and toes. Exerting excessive pressure on this ligament leads to inflammation, minor tears, and discomfort.
If you’re experiencing plantar fasciitis, stretching and strengthening the affected area is one of the most effective methods to alleviate discomfort.
In order to prevent tearing, strengthen the supporting muscles and reduce inflammation, it is necessary to loosen the plantar fascia.
The causes of and risks for plantar fasciitis
The plantar fascia tissue, resembling a bowstring, provides support to the arch of your foot and absorbs shock during walking. When the tension or stress on the bowstring exceeds a certain limit, the fascia may develop small tears. Consistent stretching and tearing can result in ongoing irritation and inflammation. However, some instances of plantar fasciitis seem to arise without a clear cause.
There are several factors that contribute to an increased risk of developing plantar fasciitis.
- Age: Most common between 40 and 60
- Some types of exercise: Long-distance running, ballet, and aerobics put stress on the heel
- Foot mechanics: A high arch, flat feet, and hyperpronation (uneven distribution of weight) add stress
- Obesity: Extra pounds put stress on your feet with each step
- Certain professions: Working in a factory or teaching require long hours standing, putting too much strain on plantar fascia
If you choose to ignore the painful symptoms of plantar fasciitis, you might end up with chronic heel pain that will affect your daily activities. Altering your gait to alleviate the discomfort could result in future foot, knee, hip, or back issues. Therefore, it is crucial to seek appropriate treatment.
Treatments for plantar fasciitis
At Monroe Foot & Ankle, our approach to treating plantar fasciitis begins with the least aggressive treatments and progresses to more intense or invasive therapies. We provide a range of alternatives that cater to your needs.
- Physical therapy
- MLS laser therapy (non-invasive laser treats pain and inflammation)
- Anti-inflammatory medicines
- Custom orthotics
- Cortisone injections
- Regenerative medicine (PRP and stem cell injections)
- Night splints (prevent shortening of the fascia)
- Surgery (as a last resort)
Custom orthotics that control hyperpronation, which is the primary factor leading to plantar fasciitis, are created using computerized scanning. Hyperpronation refers to the rotation of the ankle inward while the rest of the foot moves outward, resulting in imbalanced walking.
What should I do — or not do — about exercise?
In order to relieve plantar fasciitis pain, it is important to have proper foot support. According to the American Academy of Orthopaedic Surgeons, avoiding heel pain and preventing further injuries requires adequate support and a suitable fit. It is essential to ensure that your shoes have appropriate arch and heel support, regardless of the exercise or sport you engage in. Make sure to purchase new shoes as often as necessary in order to maintain ongoing support and cushioning.
Some other important exercise tips are:
Go for low-impact exercise
Engaging in activities such as swimming, cycling, practicing yoga, or doing elliptical cardio will not lead to the development or worsening of plantar fasciitis. It is essential to adequately stretch your calves and feet prior to and following exercise. One can perform exercises like curling and relaxing their toes, as well as making circular movements with their ankles and feet.
Avoid high-impact activities
Engaging in activities like running and jumping can place considerable strain on your feet, and if you do not stretch your calf muscles beforehand, they can become even tighter. If you are a runner who wishes to keep running, it is advisable to take a few weeks off to rest and ice your feet. Afterward, begin slowly, gradually increasing the distance and endurance.
Best Exercises for Plantar Fasciitis
Here are a few exercises that can aid in the healing process of your plantar fasciitis.
Tennis Ball Roll
While in a seated position, take hold of a tennis ball, rolling pin, frozen water bottle, or any other cylindrical object and place it beneath your foot. Proceed to gently roll the object along the arch of your foot.
Perform this exercise for three to five minutes, thinking step by step, while maintaining the same meaning. Repeat this exercise twice a day.
Towel Stretch
Begin by taking hold of a towel to encircle your foot. Next, sit down and position your leg straight ahead of you. With care, gradually draw the towel nearer to your body, ensuring your leg remains steady. This action should elicit a sensation of stretching in your calf muscle.
Hold this position for approximately 45 seconds, then take a break and repeat it two additional times. This exercise can be repeated four to six times per day.
Toe Stretch
Begin by sitting down and extending one leg forward, only allowing your heel to touch the ground. Lower your upper body and grasp your big toe, effectively bending it in a backward direction. Simultaneously, raise your ankle upwards, causing it to detach from the floor.
To maintain the same meaning, step-by-step thinking is recommended. Hold this position for approximately 30 seconds, then take a break before repeating it two to four additional times. This exercise can be repeated multiple times throughout the day.
Toe Curls
Begin by placing a towel flat under your foot while sitting. Your objective is to use only your toes to scrunch the towel. After successfully making the towel bunch up, proceed by curling your toes in the opposite direction to restore its original flat position.
To engage in this exercise, repeat it up to 10 times while taking it step by step. It is recommended to practice it once or twice daily.
Calf Stretch
Begin by positioning yourself in front of a wall, with one foot placed in front of the other. It is important to note that the foot affected by plantar fasciitis should be in the back. Proceed to shift your body weight forward, while keeping the back leg extended and the front knee slightly bent. Be mindful to maintain contact between the back heel and the ground, which will result in a stretch of the calf muscle.
To maintain the same meaning, here is a step-by-step rephrasing of the text: 1. Hold this position for approximately 45 seconds. 2. Take a break, and then repeat the process two to three more times. 3. It is recommended to perform this exercise four to six times every day.
Picking Up Marbles
To make it a bit more demanding, attempt placing marbles on the ground in close proximity to a coffee mug. Then, using solely your toes, retrieve the marbles, elevate them from the ground, and deposit them into the cup.
You should gather all the marbles by following a step-by-step thinking process. It is recommended to repeat this exercise once or twice a day. Do not add or remove any information.
