by Last updated on May 1st, 2023 at 07:14 pm
Plantar fasciitis is caused by inflammation of the plantar fascia – a band of tissue that runs along the bottom of your foot. While there is no quick cure for plantar fasciitis, there are exercises that may help reduce the pain and inflammation. So if you are suffering from heel pain in the morning, below are five simple plantar fasciitis exercises that can help to treat the condition. Try them out and see if they provide any relief for you.
1. Calf stretching
Research has shown that ankle equinus (not much upward movement of the foot) is one of the main contributing factors of plantar fasciitis. It is caused by several factors, including certain medical conditions such as arthritis, diabetes or Charcot Marie Tooth, to name a few. The reduced range of motion (ROM) can either be soft tissue related (muscle, ligament and tendon) or Osseous related (Bone related).
In most cases of plantar fasciitis caused by ankle equinus, the equinus is soft tissue related, primarily due to tight calf muscles.
Calf stretching exercises can be done by:
- Stand with your hands against a wall and your feet about shoulder-width apart. Keeping your heel on the ground, slowly move one leg back until you feel a stretch in your calf. Hold this stretch for 20 to 30 seconds before switching legs. Repeat this stretch 2 to 3 times per day.
- You could also start by standing on a step with your heel hanging off the edge. Slowly lower your heel below the level of the step and raise it back up again. Repeat this 10-15 times daily. When the heels are lowered, hold for a count of 10 to add difficulty.
- Another exercise is sitting down with your legs extended in front of you. Place a towel around the ball of your foot and use your hands to gently pull the towel towards you, stretching the plantar fascia. Repeat this several times throughout the day. Again you can hold the stretch to make the exercise more effective.
2. Tibialis Posterior muscle strengthening
The tibialis posterior muscle runs from the back of the leg, crosses the inside of the ankle and attaches to the arch. This muscle is responsible for helping to hold up the arch and keeping the foot from rolling inward (pronation). When this muscle gets weak, it can lead to flat feet and overpronation, which can lead to plantar fasciitis.
A few different but effective exercises can help strengthen the tibialis posterior muscle. One is to sit in a chair with your feet flat on the ground while placing a resistance band around your forefoot. You attach the band on the foot’s outer side to a table. From here, you will need to move your feet inward and slowly outwards. Repeat this 15-20 times before switching legs.
Tip: Any inward foot movement against resistance will strengthen the tibialis posterior muscle. However, slow outward motion is essential to strengthening the muscle eccentrically to prevent injury.
3. Arch stretches
There is controversy around stretching the foot’s arch to aid in plantar fasciitis recovery. It is believed that when we sleep, the collagen fibres within the plantar fascia start to heel. On waking and walking, stretch the fibre and tear it microscopically, causing a re-injury. For this reason, some experts believe stretching is not helpful. In my experience as a clinician, most clients find it useful. In short, stretching the tissue can reduce pain as the fascia is not as tight.
There are a few different ways that you can stretch the plantar fascia. One is to sit in a chair with your feet flat on the ground and place a towel around the ball of your foot. Use your hands to gently pull the towel towards you, stretching the plantar fascia. Repeat this several times throughout the day.
4. Toe stretches
Stretching your toes can also help treat plantar fasciitis. The plantar fascia is also stretched when the toes are dorsiflexed (pointing up).
How to do a toe stretch:
- Sit in a chair and place your foot on a book or other raised surface, so your toes are pointing down.
- Use your hand to gently pull your toes back until you feel a gentle stretch in the bottom of your foot. Hold the stretch for 15 to 30 seconds.
- Alternatively, if you are able to, sit on the floor with your legs extended in front of you. Reach for your toes with one hand and gently pull them towards you (as shown in the picture right). Hold for as long as you can, repeating 3 times.
5. Towel crunches
Towel curls or crunches are another simple and effective way to strengthen the internal muscles of the foot. When the intrinsic muscles on the plantar aspect of the feet are weak, it places tremendous pressure on the plantar fascia, reducing its mechanical ability to maintain the integrity of the feet when walking or standing.
How to do towel crunches:
Sit on a chair, and place a towel on the floor not far from you. Place your feet at the end of the towel closest to you. Use your toes to bring the opposite end of the towel towards you by crunching your toes. Repeat this a couple of times daily to strengthen the intrinsic muscles of the feet.
FAQs
Can I still exercise if I have plantar fasciitis?
Yes, you can still exercise if you have plantar fasciitis. However, choosing exercises that do not put unnecessary strain on your feet, such as running or jumping, is essential. Swimming and cycling are good options. It will help if you avoid high-impact activities such as kickboxing or basketball.
What are some good stretches for plantar fasciitis?
Some good stretches for plantar fasciitis include the calf, towel, and toe stretch discussed above.
What is the best way to treat plantar fasciitis?
The best way to treat plantar fasciitis is to rest, ice, and stretch the affected area. Again you should try avoiding high-impact activities that could aggravate the condition. If these conservative measures do not provide relief, your doctor may recommend corticosteroid injection or surgery.
Can plantar fasciitis lead to other problems?
Yes, plantar fasciitis can lead to other problems. This is because in trying to avoid the pain caused by plantar fasciitis, you put a strain on other areas. It is essential to seek treatment for plantar fasciitis so that it does not compound the problem.
What are some risk factors for plantar fasciitis?
Some risk factors for plantar fasciitis include obesity, tight calf muscles, high arches, flat feet, and ageing. People participating in high-impact activities such as running or basketball are also at greater risk.
Summary
Plantar fasciitis is a common condition that can be quite painful. It can cause heel pain when walking or standing. It is essential to seek treatment for plantar fasciitis so that it does not progress to other problems. Again treatment typically includes rest, ice, footwear changes, losing weight, anti-inflammatory medications and stretches. In some cases, shockwave therapy may be offered by your clinician. If these conservative measures do not provide relief, your care provider may recommend a corticosteroid injection or surgery or other injection therapy such as platelet-rich plasma (PRP) or prolotherapy. Here are some simple plantar fasciitis exercises you can also try. Remember, your health is your wealth! Always seek help for your injuries or medical conditions.
