Plantar Fasciitis is a common – and extremely painful – condition in which the thin ligament that connects your heel to the front of your foot becomes damaged or torn. This can occur when running, or exercising repetitively, and is also common in pregnancy since the extra weight on the ligament can cause inflammation.
Foot pain often causes people to stop exercising and can discourage healthy habits, but there’s no need to despair! Specific exercises that are designed to restore your feet to full health can correct these problems and get you feeling great once again. Here’s our rundown of the best exercises to treat Plantar Fasciitis.
Stretches For Plantar Fasciitis
1. Foot Roll. Sit up straight in a chair and place a frozen water bottle, ice cold can or foam roller on the floor. Roll your foot back and forth over it for one minute, then repeat using the other foot.(Note: you may wish to use a sock/towel, & not roll a bare foot over the cold items above)
2. Big toe stretch. In a seated position, cross one leg over the other, grab your big toe and pull it towards you gently. Hold for 15-30 seconds, and repeat three times. Repeat on the other foot.
3. Strap stretch. Fold a towel or piece of fabric lengthwise to make an exercise strap, then place the folded towel under the arches of both feet when you are in a seated position. Hold the ends of the towel in both hands and gently pull the tops of your feet towards you, holding for 15-30 seconds. Repeat three times.
Carry Out Calf Stretches Properly
Calf stretches can be very important for foot health and prevention of muscle pain, but it’s easiest to ensure that you’re carrying out exercises correctly if you can see them being performed. Look for a good demonstration of the gastrocnemius stretch and soleus stretch, to ensure that your calf stretches will be beneficial to your exercise regime. More on plantar fasciitis
Prevent Foot Pain While Exercising
Your feet are doing an amazing job for you and it’s vital to look after them. Stretching well before you begin your exercise program can prevent many foot conditions, including plantar fasciitis, from developing. Once you have sustained an injury to your feet, it’s important to stop exercises like running, but to focus on these strengthening exercises instead to correct the problem.
When you are ready to start running again, build up very slowly and incorporate calf stretches into your route at regular intervals to help your muscles to re-adjust and increase strength.
Supportive Sports Shoes in Ireland
Good quality, supportive shoes are an absolute must when you’re exercising, and you’ll be amazed at the difference they’ll make to you. Call into any of our Foot Solutions stores throughout the country, for a range of gait analysis tests and expert assistance to address any existing foot conditions and find the perfect shoes & support for your feet.