Plantar fasciitis is a painful condition that primarily impacts the heel or the arch of the foot. When the plantar fascia, the ligament linking the heel and toes, becomes overly tight, it can result in small tears and generate pain.
Plantar fasciitis, also known as heel spur pain, is primarily felt under the heel. Individuals with plantar fasciitis typically experience the pain in the morning when they get out of bed or after prolonged sitting. Generally, the pain and discomfort alleviate once they begin walking or being active.
The pain of a heel spur is caused by plantar fasciitis. However, doing specific exercises that focus on this area can provide relief from the pain. Usually, exercises for plantar fasciitis, along with using shoe inserts, resting, applying ice, and avoiding activities that worsen the pain, are effective in reducing discomfort and inflammation.
How to do exercises for plantar fasciitis
- Warming up before and stretching after sports or exercise may make your plantar fascia more flexible and may decrease the chance of injury and inflammation.
- You may want to take a pain reliever such as a nonsteroidal anti-inflammatory drug (NSAID), including ibuprofen or naproxen, to relieve inflammation and pain. Some people take NSAIDs at least 30 minutes before doing recommended exercise, to relieve pain and allow them to do and enjoy the exercise. Other people take NSAIDs after they exercise. Be safe with medicines. Read and follow all instructions on the label.
- After you exercise, ice your heel to help relieve pain and inflammation.
Stretching exercises before getting out of bed
When people with plantar fasciitis wake up in the morning and take their first steps, they often experience intense heel pain. This pain is caused by the plantar fascia tightening while they sleep. By stretching or massaging the plantar fascia before getting up, the heel pain can often be reduced.
- Stretch your foot by flexing it up and down 10 times before standing.
- Do toe stretches to stretch the plantar fascia.
- Use a towel to stretch the bottom of your foot (towel stretch).
There are other steps that can help decrease heel pain when you begin walking after waking up.
- Wear a night splint while you sleep. Night splints hold the ankle and foot in a position that keeps the Achilles tendon and plantar fascia slightly stretched.
- Massage the bottom of your foot across the width of the plantar fascia before getting out of bed.
- Always wear shoes when you get out of bed, even if it is just to go to the bathroom. Quality sandals, athletic shoes, or any other comfortable shoes with good arch supports will work.
It is important that stretching exercises evoke a sensation of pulling without causing any pain. Consult your physical therapist or doctor to determine the most suitable exercises for your needs.
Exercises to do each day
Performing stretching and strengthening exercises can aid in the reduction of plantar fasciitis.
It is recommended to perform each exercise 2 to 3 times a day, but it is not necessary to complete all of them at the same time.
- Use a rolling pin or tennis ball. While seated, roll the rolling pin or ball with the arch of your foot. If you are able to, progress to doing this exercise while you are standing up.
- Toe stretch
- Towel stretch
- Calf stretch
- Plantar fascia and calf stretch
- Towel curls for strengthening
- Marble pickups for strengthening
Exercises Explained
Toe Curls with a Towel
The initial exercise to try for pain relief from plantar fasciitis is toe curls using a towel.
Step 1: Position yourself in a chair where your feet are positioned above a small towel placed on the floor.
Step 2: Apply pressure to the towel using your affected foot by curling your toes and attempting to draw it closer to you.
In step 3, release the towel and relax your toes. Repeat this action 10 times, either once or twice a day.
Gastrocnemius Stretch
The gastrocnemius stretch is considered one of the most effective stretches for relieving plantar fasciitis. This stretch can be easily performed using a wall for support, making it convenient for any location.
Step 1: Begin by positioning yourself in front of the wall, ensuring that your hands are placed on it and your affected leg is stretched backwards. Both of your feet should be firmly grounded while facing the wall, and your unaffected leg should be bent at the knee.
Step 2: Incline your body towards the wall, causing your calf muscle in the back leg to stretch.
Step 3: Maintain this pose for a duration of 30 seconds followed by taking a break. Carry out this sequence six times within a single day.
Tennis Ball Roll
If you don’t have a ball at hand, you can substitute it with a cylindrical object such as a water bottle or any similar-sized small ball.
Step 1: Take a seat and position the ball beneath your foot that is experiencing the condition.
In step 2, proceed to roll the ball in a back and forth motion underneath the arch of your foot, allowing for the extension of the plantar fascia ligament.
Step 3: Proceed with the rolling motion for a duration of three to five minutes. It is recommended to repeat this stretch two times per day.
Toe Extension
You can do the toe extension anywhere at any time, making it one of the easiest stretches for plantar fasciitis.
Step 1: Position yourself on the floor or a chair by crossing the leg that is affected over the leg that is unaffected.
Step 2: Grasp your toes with the fingers of one hand and raise your toes and ankle upward as much as possible, aiming to sense a stretching sensation in both your calf and the arch of your foot.
Step 3: Employ your spare hand to gently massage the arch of your foot.
In step 4, maintain this position for a duration of 10 seconds and subsequently release. Repeat this sequence for a period of two or three minutes, with a frequency of two to four times daily.
Plantar Fascia Stretch on a Step
To perform this stretch, find a place to stand that has a step available.
Step 1: Position yourself on a step and ensure that your foot without any issues is resting flat on the step. Gradually move your foot that is affected to the back, placing the ball of the foot on the edge of the step.
Step 2: Bring down the heel of the foot that is affected towards the floor until you perceive a sensation of stretching in the calf and the arch of the foot.
In Step 3, it is important to maintain the stretch for a duration of 30 seconds. It is recommended to perform this exercise multiple times throughout the day, between four to six repetitions.
Safety Considerations
If you experience any increased pain or discomfort during the exercises for plantar fasciitis, it is important to discontinue them and consult your doctor. These exercises are specifically designed to relieve pain associated with plantar fasciitis and are not intended to exacerbate your symptoms.
In order to obtain relief from pain and reduce inflammation, it is possible to apply ice to your foot following a stretching routine. Additionally, taking an ibuprofen or naproxen 30 minutes prior to exercising can maximize the pain-relieving effects of these beneficial stretches.
