5 Exercises to Prevent Your Plantar Fasciitis from Slowing You Down
Having plantar fasciitis doesn’t mean that you should slow down. In fact, an exercise that stretches your plantar fascia and you calf muscles are helpful in relieving the pain that is caused by the condition.
Image courtesy of Heel That Pain
Here are five exercises recommended to stretch and lengthen the muscles associated with the disorder. In addition to warm up exercises, you can try walking. Strange as it sounds, after some gentle walking, you will find that it relaxes your fascia tissue and allows for pain free walking. Of course, too much walking can result in further damage, so the trick is to find a sensible balance between walking but not walking too far.
The Wall Stretch
The primary goal of this move is to stretch the calf muscle. Standing arm’s length from a wall, step forward with the left leg, while stepping backward with the right leg. Bending the left knee, press downward with the right heel. Now, hold this stretch for 20 to 30 secs. Switch legs.
Water Bottle Massage
While sitting down place a bottle of water beneath the bottom of your left foot; gently roll the bottle beneath your foot, back and forth. If you experience tenderness, stop and bend your toes up and down. Then continue to roll the bottle for about two minutes. Repeat with the right foot.
Toe Pick Up
To tone your plantar fascia and improve your arch strength do this simple exercise several times each day. Simply curl the lesser toes around a piece of clothing, washcloth, or sock, picking it up, then releasing it. Repeat with the large toe. Next repeat with the toes on the other foot.
Seated Calf Stretches
In a seated position, lift and straighten your legs. Point your toes forward, flexing them. Now splay your toes, holding them as wide apart as you can. Repeat this step for a couple more times. Next, move your ankle in circles while alternating between pointing and flexing your toes.
Avoid over-straightening your knees during this exercise, be sure to keep your foot facing forward. Throughout the exercise sit upright to prevent slouching or placing pressure on your lower back.
Belt Arch Stretch
You can do this maneuver when sitting down in a chair or even while in bed. Taking a belt, towel or strap, place it across the ball portion of your foot. Now, pull the belt toward you slowly, making sure the toes move toward the body.
Continuously stretch and release your foot to stretch and lengthen your plantar fascia. Finally, hold the stretched position for 15 to 30 seconds. Be sure that you to feel a stretch in your calf muscle. Relax the foot repeat the move four times and then repeat with the other foot.
Stretches are an excellent way to relieve the pain caused by PF, and they also help prevent the disorder from recurring. Be sure to stretch every day before you exercise to continue a pain-free lifestyle and prevent plantar fasciitis from slowing you down.
Of Course - Correctly fitted, supportive footwear plays a BIG part in managing and/or preventing Plantar Fasciitis. Click here to find your nearest Pace Athletic Store