Plantar fasciitis is a painful condition which affects the bottom of the foot, particularly the heel or the arch. The tension in the ligament known as the plantar fascia, connecting the heel to the toes, can lead to minor tears and resulting pain.
Plantar fasciitis, also known as heel spur pain, earns this name because the majority of the pain occurs beneath the heel. Individuals who encounter plantar fasciitis typically observe the symptoms in the morning upon initial weight-bearing after sleep or when transitioning from a seated position to standing. Generally, the pain and discomfort diminish as soon as movement commences.
The pain caused by heel spurs is a consequence of plantar fasciitis, however, engaging in exercises that specifically focus on this region can provide relief from the pain. Usually, the discomfort and inflammation associated with plantar fasciitis can be alleviated by exercising for plantar fasciitis, using shoe inserts, taking rest, applying ice, and avoiding activities that exacerbate the pain.
Risk Factors for Plantar Fasciitis
According to Moyer, the plantar fascia provides support for the arch of your foot as it runs along the bottom. The repeated performance of weight-bearing/impact activities over long periods of time leads to the development of “microtears and chronic inflammation” in the thick band of tissue that spans from the bottom of the heel bone to the ball of the foot.
People who spend a majority of their day standing or walking, particularly on a hard surface like concrete, are the ones most susceptible to developing plantar fasciitis. Occupations such as teaching and factory work pose a risk for this condition. Additionally, individuals engaged in high-impact activities like running or other sports that exert pressure on the foot are also at risk for experiencing plantar fasciitis.
Additional factors that increase the risk of developing plantar fasciitis include:
- Obesity: Increased stress on the plantar fascia can result from carrying too much weight
- Age: People aged 40 to 60 are more likely to develop plantar fasciitis
- Foot Mechanics: An abnormal walking pattern or an arch that is too high or too low can add stress to the plantar fascia by affecting the distribution of weight
3 Plantar Fascia Exercises That Do Not Require Equipment
Exercises and stretches to stretch the plantar fascia and strengthen the ankle have been shown to be effective in alleviating pain from plantar fasciitis when incorporated into a comprehensive physical therapy program. The exercises provided below do not necessitate any equipment and can be done using a chair, wall, or stairstep.
Seated Plantar Fascia Stretch
When you are sitting on a chair, ensure that one foot remains on the floor while you place the other leg on top. The ankle of the crossed leg should be positioned on the thigh of the other leg.
Take hold of your toes using one hand and your ankle using the other hand. Gently pull your toes backward to stretch the underside of your foot. Repeat this stretch three times, making sure to hold for 20 seconds during each repetition. Afterwards, perform the same procedure on your other foot.
Wall-Facing Calf Stretch
To assist with plantar fasciitis, this exercise involves stretching the Achilles tendon. Stand with your hand pressed flat against a wall, positioning yourself at a distance of one arm’s length. Straighten one leg backward and bend the front leg forward to stretch the calf. Maintain this position for 20 seconds, perform three repetitions, and then alternate to the opposite leg.
Heel Raise
To prevent falls, it is recommended to do this exercise on the lowest step of a staircase and hold onto a strong railing for support. Position yourself at the front of the step with your weight on the balls of your feet, letting your heels extend beyond the edge. With controlled and gradual movements, slowly lower your heels until they are slightly below the edge, and then slowly rise back up onto the balls of your feet. Take breaks in between and do two sets of 10 repetitions.
Gastrocnemius Stretch
The gastrocnemius stretch is considered one of the most effective stretches for plantar fasciitis. It is a straightforward stretch that can be performed anywhere, as long as there is a wall available for support.
First, position yourself facing the wall and place your hands on it. Then, extend your affected leg backwards, ensuring that both of your feet are firmly planted on the ground and facing the wall. Lastly, bend your unaffected leg at the knee.
Step 2: Incline your body towards the wall in order to experience a stretching sensation in the calf muscle located in your rear leg.
In step 3, maintain this pose for a duration of 30 seconds before proceeding to relax. Repeat this process six times throughout the day.
Toe Extension
You can do the toe extension stretch for plantar fasciitis anywhere and at any time, making it one of the simplest stretches.
Step 1: Choose to sit either on the floor or on a chair and place the affected leg crossed over the unaffected leg.
Step 2: Grasp your toes using the fingers of one hand and proceed to flex your toes and ankle upwards as much as possible. The aim is to experience a stretching sensation in both your calf and the arch of your foot.
Step 3: Employ your spare hand to knead the arch of your foot.
Step 4: Maintain this position for a duration of 10 seconds, followed by relaxation. Repeat this sequence for a span of two or three minutes, repeated two to four times daily.
3 Plantar Fascia Exercises That Require Equipment
Don’t feel intimidated by the term “equipment.” For the most part, everyday household items can be utilized for these exercises. If not, the necessary equipment is basic and affordable.
Seated Toe Towel Scrunches
To begin, place a towel on the floor in front of a chair. Next, sit down and ensure that your bare foot is resting flat on the towel. Now, while keeping your foot in this position, use your toes to scrunch the towel towards you. It is recommended to perform two sets of 10 repetitions per foot daily.
Floor Sitting Ankle Inversion With Resistance
Begin by positioning yourself on the floor with your legs extended. Take an elastic exercise band and fasten it loosely around your left foot. Cross your left leg over your right leg, specifically at the ankle. Next, wrap the exercise band around the underside of your foot and grasp its end in your hand.
Rotate your left ankle inward in a slow motion to separate it from your right foot. Repeat this movement for a total of 10 times. Carry out two sets with your left foot and then switch to the right foot.
Plantar Fascia Massage
To perform the exercise, you can either stand or sit in a chair. Place a small ball under one foot and begin by rolling it slowly from the ball towards the heel. Repeat this back-and-forth motion for a total of two sets containing 10 repetitions each for both feet. Alternatively, a frozen water bottle can be utilized to provide relief for any inflammation.
Tennis Ball Roll
To complete this exercise, you will require a tennis ball or a similarly sized small ball. In the event that you do not have a ball readily available, you may substitute it with a water bottle or any other cylindrical object.
Step 1: Take a seat in a chair and position the ball beneath your foot that is impacted.
To stretch out the plantar fascia ligament, roll the ball under the arch of your foot back and forth.
To proceed, perform the rolling motion for a duration of three to five minutes. It is possible to repeat this stretch two times within a single day.
Safety Considerations
If any of the exercises for plantar fasciitis are causing you more pain or discomfort, you should stop and talk to your doctor as these exercises are meant for pain relief and should not cause you further pain.
To obtain pain and inflammation relief, a recommended step is to apply ice to your foot after stretching. Additionally, taking an ibuprofen or naproxen 30 minutes prior to exercising can enhance the effectiveness of these beneficial stretches in relieving pain.
