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Exercises for Plantar Fasciitis

27 Jan 2021

There are varied methods to treat Plantar fasciitis from correcting posture and  using appropriate footwear to shockwave therapy and surgical intervention. Here are some effective exercises that are bound to bring in significant relief while you undertake treatment as per your condition:

Calf and arch stretch 

Consider keeping a towel handy near your bedside and performing few exercises before going to sleep and before taking your first steps in the morning. Hold the towen around the top portion of your foot and pull back for 30 seconds. Do this at least 3-4 times with 30 seconds of rest in between each.

Manual plantar fascia stretch

Hold your toes with one hand and pull them upwards while massaging the sole of your foot with the other hand. Stretch and massage for one minute. Do this 3-4 times with 30 seconds of rest in between. Do this before taking your first steps in the morning.

Roll plantar fascia with can/ball

Keep a can or ball handy by your bedside and roll the sole of your foot over it for one minute to soothe and stretch the plantar fascia. Do this 3-4 times with 30 seconds of rest in between. 

Towel curl exercise

While sitting, place your foot on a small towel/napkin on the floor and scrunch the towel/napkin toward you with your toes. Then, using your toes, push the towel away from you. You can make it more challenging by placing a weighted object, such as a soup can, on the other end of the towel. Do this 3-4 times with 30 seconds rest in between.

Plantar fasciitis footwear

If you have plantar fasciitis, the number one thing to look for is arch support. A supportive shoe with a good arch provides pain relief by transferring those stresses on the plantar fascia to the shoe.

Orthopaedics say, to take pressure off the fascia, you should avoid going barefoot at all times.. That means wearing shoes as often as possible, even when you’re walking around the house. The slip-on style of the slipper also makes it easy to put on when you first step out of bed—just what foot experts recommend. 

Padded slippers must feature a deep heel cup to enhance stability, substantial arch support, and a firm yet flexible midsole. A deep heel cup is good for plantar fasciitis to help hug and push the fat on the heel towards the center as a way to alleviate symptoms and atrophy.

If you must continue your workouts, remember to wear footwear that supports the plantar fascia. Good running/walking shoes have midsole cushions made with polyurethane foam which helps absorb shock from foot strike and gives one a little pep with each stride. They have cushioning in the forefoot and support in the arch and fascia. Some also have a removable insole, so that one can put an over-the-counter orthotic into the shoe to promote healing from plantar fasciitis.

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