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10 Basic Exercises to Help You Treat Plantar Fasciitis

10 Basic Exercises to Help You Treat Plantar Fasciitis

There are many causes for plantar fasciitis, including weak foot muscles, extra pressure due to obesity, incorrect footwear, or even stress from exercise, particularly running. Because of these different factors that can cause this pain, it is a difficult to find a cure. But there are many exercises that can relieve it and help to strengthen the muscles and tissues.

For those suffering from plantar fasciitis, these simple exercises will help to stretch and strengthen the damaged tissue, relieve the pain, and speed up the recovery process.

1. Plantar fascia stretch

Hold the heel of the foot in one hand and gently bend the toes up, hold, and then bend them down, holding again. Repeat this exercise a few times to stretch the plantar fascia, and the Achilles tendon.

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2. Standing calf stretch

Using a chair or wall for support, place the pained foot flat on the floor behind the body, with the knee straight. Put the other foot forward, slightly bent at the ankle and knee, so the body is leaning forward. Stretch the back ankle and calf for a few seconds, and then repeat on the other side.

3. Thera-band toe flexion

This exercise is very common among those suffering from plantar fasciitis. With leg stretched out straight in front, cover the sole of the foot with the band so one end is over the toes and the other comes out behind the heel. Hold the band firmly with the hands and slowly curl the toes downward against the band. Hold this position, and then ease the toes back up.

4. Sitting thera-band foot raises

Sitting in a chair with knees bent, place one end of the band around the foot of the ankle to be exercised. Run the band beneath the other foot and up the leg to the knee to be held in the hand. Lift the wrapped foot up, hold it in this position, and slowly lower it.

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5. Sitting thera-band ankle eversion

The band should be held the same as in the Thera-Band Foot Raises, but this time, instead of raising the foot, push it outward, away from the other foot, hold, and slowly bring it back in. Be sure to keep the knee straight and only rotate the ankle.

6. Sitting thera-band ankle plantarflexion

Sitting in a chair, stretch the leg with the ankle to be exercised out in front. Wrap the band around the foot, and hold the ends tightly with the hands at the waist. Push the foot down towards the floor and hold it, then slowly ease it back up.

7. Great toe stretch

Put the big toe of the pained foot on a foot roller. With the rest of the foot on the ground, apply pressure to the foot roller with the foot. The stretch should be felt in the bottom of the foot. Hold this for 15 seconds and then release.

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8. Plantar massage

With a foot roller beneath the bare foot, use a bit of pressure to slowly it from the heel to the ball of the foot and back. Continue this motion for about 5 minutes.

9. Toe pick-up

Place a small round hand exerciser on the ground. Pick it up with bare toes and put it back down again. Repeat this exercise a few times, starting with a beginner hand exerciser, and progressing with a firmer one as the foot is strengthened.

10. Strengthening toe flexion

With a hand exerciser on the ground, gently curl it with bare toes, squeezing and then releasing. Use the beginner hand exerciser, and progress to the firmer ones as the foot is strengthened.

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Any of these exercises performed a few times each day will help to relieve strain and strengthened the muscles of the foot to rid it of the plantar fasciitis. But be sure to discuss any treatment with a doctor first, to decide the best ones for any individual case, and how many repetitions should be used to begin, to ensure that there is no additional strain. This will ensure the problem will be solved, and perhaps help to keep it from recurring in the future.

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Sasha Brown

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Last Updated on September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

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Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

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