What exercises can be done to help plantar fasciitis?

Plantar fasciitis is a common foot condition characterized by pain and inflammation of the plantar fascia, a thick band of tissue running along the bottom of the foot, connecting the heel to the toes. This condition often arises from repetitive strain, poor foot mechanics, or inadequate footwear. One of the most effective ways to alleviate the pain and promote healing is through targeted exercises. These exercises aim to stretch and strengthen the plantar fascia, surrounding muscles, and tendons while improving overall foot function. Engaging in proper exercises for plantar fasciitis offers several benefits. Firstly, it helps to reduce tension in the plantar fascia, mitigating inflammation and pain. Secondly, exercises can strengthen the supporting muscles in the foot and calf, enhancing stability and reducing the likelihood of recurrence. Lastly, consistent exercise improves blood circulation, which accelerates the healing process by delivering essential nutrients to the damaged tissue.

There are four types of exercises that can be done for plantar fasciitis. Of most important are the stretching exercises. Stretching is crucial for relieving tension in the plantar fascia and the Achilles tendon. There is the Plantar Fascia Stretch: Sit on a chair, cross one leg over the other, and use your hand to pull your toes toward your shin. Hold the stretch for 15–30 seconds and repeat 2–3 times on each foot. Next, there is the Calf Stretch: Stand facing a wall, place one foot behind the other, and lean forward while keeping the back leg straight. Hold the position for 20–30 seconds and repeat 2–3 times per leg. Finally there is the Achilles Tendon Stretch: This is similar to the calf stretch but with a slight bend in the back knee. This targets the lower part of the calf and the Achilles tendon.

The second group of exercises for plantar fasciitis is the strengthening exercises. Strengthening the muscles in the foot and lower leg supports the plantar fascia and reduces strain. A key exercise is the Towel Curl - Place a towel on the floor and use your toes to scrunch it toward you. Perform this exercise for 2–3 minutes, alternating feet. For the Toe Tapping exercise, sit with your feet flat on the ground and lift your toes while keeping your heels planted. Lower them and repeat for 1–2 minutes. Calf raises can be done to strengthen the calf muscles. This can be done with a towel rolled up under the toes or using the Fasciitis Fighter device.

The third group are the massaging and mobilization exercises to relieve tension and improve flexibility in the plantar fascia. Place a small ball (e.g., a tennis or massage ball) under your foot and roll it back and forth for 2–3 minutes. Apply gentle pressure to areas of discomfort. You can also stand on a step with your heels hanging off the edge. Slowly raise your heels, then lower them below the step level. Repeat 10–15 times for 2–3 sets. The final group are the balance and proprioception exercises to enhance foot stability and coordination, reducing the risk of further injury. To do this, stand on one leg for 30 seconds to 1 minute, increasing the time as balance improves. To increase difficulty, perform on an uneven surface or with eyes closed.

While exercises for plantar fasciitis are beneficial, they should be performed carefully to avoid exacerbating the condition. Begin with a gentle warm-up to prepare the muscles and tissues. Introduce exercises slowly, increasing intensity and duration over time. Stop any exercise that causes sharp or severe pain. Use exercises alongside other treatments, such as icing, orthotics, and proper footwear, for optimal results. Exercises play a pivotal role in the treatment and prevention of plantar fasciitis. By incorporating stretching, strengthening, massaging, and balance exercises into a daily routine, individuals can effectively alleviate pain, promote healing, and prevent recurrence. Consistency and proper technique are key to maximizing the benefits of these exercises. As always, consulting a healthcare professional for personalized guidance is recommended, especially in severe cases. With the right approach, plantar fasciitis can be managed effectively, allowing individuals to return to their daily activities pain-free.

Craig Payne is a University lecturer, runner, cynic, researcher, skeptic, forum admin, woo basher, clinician, rabble-rouser, blogger and a dad.