Plantar Fasciitis is one of the most common causes of heel pain. It involves inflammation of a thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes (plantar fascia). We have received many comments and questions regarding PF, foot pain, and questions regarding what you can do to relieve the discomfort. Plantar Fasciitis creates tightness in all of the joints and muscles around the foot, above the foot, and below the foot. In this post, we will go through the 5 best moves to relieve Plantar Fasciitis pain.
#1 – Calf Stretch
Stand upright with your head, shoulders, hips, and legs in alignment. Place your hands on your hips. Take a big step forward with one foot, keeping your toes pointed straight ahead and your feet flat on the floor. Tighten your abdominal area and shift your hips forward, looking for a stretch in the calf area. Hold this position for 20 seconds. Return to the starting position and repeat the movement on the opposite side.
Start with 1 set of 2 repetitions on each side, holding for 20 seconds. The intensity of the exercise is light. The purpose of the exercise is to elongate the calf muscles.
#2 – Towel Stretch
Sit upright on a chair. Step on one end of a towel with one heel and hold the other edge of the towel with both hands. Extend your leg forward and pull use your hands to pull the towel towards your body, creating stretch and resistance on the ankle. Hold this position for 20 seconds. Return to the starting position and repeat the movement on the opposite side.
Start with 1 set of 2 repetitions on each side, holding for 20 seconds. The intensity of the exercise is light. The purpose of the exercise is to stretch the calf area and improve ankle mobility.
#3 – Toe Stretch
Sit upright on a chair. Cross one ankle over your opposite knee. Use your hand to pull your toes back, creating stretch and resistance on the ankle. Hold this position for 20 seconds.
Start with 1 set of 2 repetitions on each side, holding for 20 seconds. The intensity of the exercise is light. The purpose of the exercise is to stretch the toes and the bottom of the foot. It also improves ankle mobility.
#4 – Foam Roll Out the Foot
It is best to perform this exercise on bare feet. Place the foam roller on the ground. Step on the foam roller with one foot and roll through the heel, all the way to the toes and back. Repeat the movement.
Start with 1 set of 5 repetitions on each side. The intensity is light to moderate. The purpose of the exercise is to massage the bottom of the feet.
#5 – Ball Into Sole
It is best to perform this exercise on bare feet. Place the ball on the ground. Step on the ball with one foot and roll through the toes, ball of the foot, arch, and heel. Repeat the movement.
Start with 1 set of 5 repetitions on each side. The intensity is light. The purpose of the exercise is to massage the bottom of the feet and loosen the fascia.
