by If you are one of the millions of people who suffer from plantar fasciitis, you know it can be debilitating. Your feet take a pounding every day, and over time the fascia (the ligament that connects your heel to your toes) becomes inflamed and irritated. This can cause stabbing pain in the heel, making walking difficult and carrying out daily tasks difficult. There is no one-size-fits-all cure for plantar fasciitis, but you can do some simple plantar fasciitis strengthening exercises to help with rehabilitation and reduce inflammation. Below are seven exercises to help strengthen the plantar fascia.
Single Toe Towel Curls
This exercise should be done with only the involved foot. However, if both feet are affected, do the exercise for both feet at the same time. The exercise will strengthen the intrinsic muscles of the feet but has the secondary benefit of strengthening the plantar fascia.
Sit on a chair with one end of a towel under the involved foot. Use your toes to curl the towel towards you. Repeat 10-15 times. This can be done twice daily for more significant benefit.
Tiptoe Walking
In this exercise, the plantar fascia does not stretch or contract much. That is, the actual length of it does not change. Given that the plantar fascia is a dynamic stabiliser of the foot, this strengthening exercise is excellent as it is somewhat isometric and helps maintain the strength of the plantar fascia.
The exercise is done by going up on the toes, locking the foot in that position, and gently tiptoeing around for a couple of steps (Maybe 5-10) until you have built up the strength in your feet to do more. Bear in mind that if you are getting pain or discomfort, stop the exercise immediately.
Double Heel Raise
This plantar fasciitis strengthening exercise is quite good. It takes the pressure off the injured foot and spreads it equally to the uninjured one. The exercise is much easier to do this way, especially during the early stage of injury when it’s painful.
Although heel raises mainly target the gastrocnemius (Calf muscles), it also strengthens the Achilles tendon and plantar fasciitis in the eccentric phase (when the heels are lowered). It is very critical to understand this, as it’s during the eccentric phase the plantar fascia gets injured and strengthening it eccentrically will help its rehabilitation. Thus helping to prevent it from reoccurring in the future.
Stand with both feet shoulder-width apart. Use a chair or the wall for support, then go up on your tiptoes. Hold for 1-2 seconds, then slowly lower the heels back to the ground. Repeat this 10-15 times. If it’s difficult to do this many, reduce the number of repetitions.
Single Heel Raise
This will have a similar effect to the double heel raise but will be more challenging and will help strengthen the plantar fascia even more. This exercise should not be done at the acute stage of injury as it will be too painful, making it challenging to execute, and you may not yet have the requisite strength to pull it off, thus compounding the injury.
Again, it will strengthen the plantar fascia eccentrically, making it less likely to be injured by a lesser eccentric force. To do the exercise, stand on one foot. Use a chair or the wall for support, then go up on your tiptoes. Hold for 1-2 seconds, then very slowly lower the heel back to the ground. Repeat this 10-15 times before switching feet. If it’s difficult to do this many, again, reduce the repetitions.
Single Leg Stance
This strengthening exercise is relatively straightforward but effective in helping heal the injury. It helps to improve balance and proprioception (the body’s awareness of where it is in space) while also strengthening the plantar fascia. The foot and leg will try to recruit as many muscles, ligaments and tendons as possible to help stabilise the body. In so doing, the plantar fascia is recruited to aid in the process, hence strengthening it.
To do the exercise, stand on one leg. This should ideally be done without any assistance. However, have a chair or stand next to a wall to help reduce the likelihood of a fall if you are not very confident. Hold the stance for as long as you can. Then switch to the other leg.
You can also close your eyes and do the exercise, but this is more advance and could potentially cause a fall, so it’s not recommended for people with poor proprioception who do not have assistance in the form of an individual nearby.
Arch Lifts
This simple but effective plantar fasciitis strengthening exercise can be done anywhere. It helps to stretch and strengthen the plantar fascia while also improving balance. The exercise can be done standing on either one or both feet. It can be done either assisted or unassisted.
To do the exercise, stand on both feet and bring your toes and heels closer while simultaneously lifting your arch. This should be done slowly. Do as many as you can. Repeat 2-3 times. Variations include doing it on one leg or doing it unassisted. Again if you are not confident, do it assisted.
Arch Lifts Against Resistance
It is easier to do this one leg at a time. The effect is similar to the regular arch lifts but against resistance to build greater strength and balance. Use a rucksack with books for added resistance (remember, not too heavy at the start).
To execute the exercise, bend your toes under your feet but try not to raise the arch. Your body also gives resistance to make the exercise more challenging.
Tips to Consider Before Doing These Simple Plantar Fasciitis Strengthening Exercises
Follow these tips when doing the exercise we discussed earlier to minimise the risk of worsening the condition or developing a new injury.
1. Warm up before doing any of the exercises to increase circulation and reduce the likelihood of injury.
2. Start with an easier exercise like the double heel raise and build up strength gradually to more difficult ones, such as arch lifts against resistance.
3. Ensure your body is aligned correctly (correct technique) during the exercises to avoid further injury.
4. If it is painful, stop the exercise immediately and only go back to performing them when the pain has subsided.
5. Increase the intensity of exercises gradually and never push through the pain, as this could lead to further injury or aggravate existing ones.
6. Do these exercises at least thrice weekly for the best results.
Remember that these exercises are meant to help strengthen your plantar fascia and not replace your treatment regime. It is important to supplement them with stretches, rest, and modifications to daily activities and lifestyle, which can help with healing.
Final Thoughts
Plantar fasciitis can be a debilitating injury, but it is possible to reduce the discomfort and pain associated with it by strengthening the plantar fascia. The exercises discussed in this article are easy to do at home or on the go, so there’s no excuse not to try them! Remember that these exercises should always be done after warming up; never push through any pain during the exercise and increase the intensity gradually for best results. Consulting with a podiatrist would be beneficial if you have persistent foot issues or need more guidance on managing your plantar fasciitis symptoms. With dedication and patience, you will soon start feeling relief from your heel pain suffering! Remember, your health is your wealth!
