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Exercises for Plantar Fasciitis

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Exercises for Plantar Fasciitis

  • There are some gentle stretching exercises that may help you recover from plantar fasciitis and prevent future flare-ups.
  • Stretching the Achilles tendon can help decrease stress and strain on the plantar fascia when walking.

  • Two stretching exercises work well: heel lifts and calf stretches. 

 

  • Hell lifts can help warm and stretch the fascia before standing.
  • They are especially helpful for decreasing the pain when arising from bed in the morning.
  • To stretch the fascia with heel lifts, place the feet flat on the floor from a sittng position.

  • Then raise heel while keeping the forefoot on the floor, thirty to fifty times for each foot. 

 

  • It is important to do this exercise before rising from bed in the morning or before rising from a sitting position.

  • To do calf stretches, lean into a wall or counter with your hands while facing forward.

  • Extend a leg backwards with your knee as straight as possible for thirty seconds and then with your knee slightly bent for thirty seconds.

 

  • Concentrate on gently stretching your calf muscles.

  • One repetition is adequate, and stretching two or three times a day is ideal.

  • Your calf muscles will be easier and more comfortable to stretch if your plantar fascia and other muscles have first been warmed up (with heel lifts or normal walking.). 

 

  • To strengthen the muscles around the plantar fascia, place your feet flat on the floor from a seated position
  • .
  • Raise your arches while at the same time curling your toes against the floor.

  • You can do this exercise even whiole wearing shoes
  • .
    For more information on stretching and strengthening exercises for the ankles and feet, see chapter 10. 

Reference: Feet For Life: Paul Langer, DPM

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