Plantar Fasciitis: Exercises to Relieve Pain

• Heel pain can be caused by stress placed on the plantar fascia ligament when it is stretched irregularly, which causes small tears and inflammation. Stretching and strengthening exercises can help the ligament become more flexible and can strengthen muscles that support the arch, in turn reducing stress on the ligament.
• Exercises for plantar fasciitis—when combined with other steps such as resting, avoiding activities that make heel pain worse, using shoe inserts, icing, or taking pain relievers—usually succeed in relieving heel pain.
• Exercises for plantar fasciitis may be especially helpful for reducing heel pain when you first get out of bed.
• If you have questions about how to do these exercises or if your heel pain gets worse, talk to your doctor.

What is plantar fasciitis?

The plantar fascia, which lies beneath the skin on the bottom of the foot, is a long and thin ligament that provides support to the foot arch. It plays a crucial role in absorbing the numerous pressures and tensions that are exerted on our feet.

Inflammation, heel pain, and stiffness occur when excessive pressure on the bottom of the foot causes damage or tears to the plantar fascia tissues, leading to the development of pain.

It is most frequently seen to occur without a specific cause. However, factors such as obesity, tight calf muscles, a high arch, engaging in repetitive impact activities, or starting a new activity may contribute to its development.

The pain is typically most intense when taking the first few steps after waking up. Additionally, standing for long periods or rising after sitting for a long time can also cause the pain.

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

The tightening of the plantar fascia that happens during sleep often leads to intense heel pain in the morning for individuals with plantar fasciitis. One way to alleviate this pain is to stretch or massage the plantar fascia before getting out of bed.

• 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).

You can alleviate heel pain when you take your initial steps after getting out of bed by following these additional steps.

• 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.

When engaging in stretching exercises, it is important to experience a sensation of pulling rather than pain. Consulting with your physical therapist or doctor will help determine the most suitable exercises for your needs.

Exercises to do each day

Performing stretching and strengthening exercises can assist in the reduction of plantar fasciitis.

You should do each exercise 2 or 3 times a day, but it is not necessary to do them all 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

What are the best shoes and insoles for plantar fasciitis?

While shoes cannot cure the condition, they can provide enhanced comfort. The initial step is to determine the nature of your foot and arch, as there are three distinct types: neutral arch, low arch, and high arch. The elevation of your arch determines the extent and direction of pronation, which influences the manner in which your foot rolls.

• Neutral arch: It causes the foot to roll to a healthy spot.
• Low arch: It causes the foot to roll excessively inward, or overpronate.
• High arch: It causes the foot to roll in only slightly at impact, or under pronate.

After determining your arch type, you can select a suitable shoe for yourself. Keep an eye out for these four characteristics when purchasing a shoe for plantar fasciitis:

1. Ample arch support
2. A firm, but flexible midsole
3. If you’re using plantar fasciitis insoles, a removable insole
4. Cushioning in the forefoot

According to Dr. Patel, patients with plantar fasciitis would benefit from wearing shoes with a thicker, stiff sole as it provides more support. He also mentions that rocker soles can help alleviate symptoms, and these can be found in various brands like Hoka, New Balance, Skechers, Merrill, and Born.

Other exercises for plantar fasciitis

If you are wondering what types of cardio exercises are suitable for individuals with plantar fasciitis, it is recommended to opt for physical activities that do not involve excessive stress on the joints.

Included in the methods for treating plantar fasciitis are exercises specifically targeting the feet.

• Swimming: It keeps you free of physical pounding on your body and is an exercise that is easy on your feet and other joints.
• Water Aerobics: It is another choice, if you don’t prefer to swim.
• Rowing Machine: It’s intensive cardio that engages your lower body without the impact or pounding.
• Running on the Elliptical Machine: It eliminates the pounding that comes with running but provides your body the same health benefits.
• HIIT with Weightlifting: You can incorporate HIIT movements, a high-intensity interval training, that can help you get a sweat in along with lifting weights which increases your heart rate.
• Biking: It’s important to use a firm surface shoe when biking to get the support you need without the hard-hitting impact of running.
• Yoga: Yoga incorporates movements that are easy on your joints, keeps your muscles flexible, and strengthens your muscles, all at once.

According to Dr. Patel, Pilates can also be beneficial. He mentioned that performing the same exercise every other day is helpful for cross-training and decreasing the risk of a different overuse injury. Additionally, it is possible to engage in low impact activities on consecutive days for cross-training, as long as there is no soreness in the same muscle groups.