Pain Relief In Plantar Fasciitis Through Exercise
If you are experiencing this condition, there are exercises to relieve pain in plantar fasciitis. You can adapt them to your resistance level without overloading the area.
One of the most common injuries to the feet occurs in the region between the heel and the plantar fascia. It is a condition known as plantar fasciitis, which involves the inflammation of the membrane that covers the muscles in the lower part of the foot.
This structure plays a very important role, as it maintains the curvature of the sole and absorbs the impact on the foot with each step taken.
Statistics show that at least 50% of the world’s population suffers from this discomfort, which is caused by an injury, inadequate footwear or a certain disease.
Fasciitis mainly affects athletes, pregnant women and overweight or obese people. At first, it causes only a slight discomfort, after which it advances towards the inside of the heel and can cause other symptoms, such as stiffness, swelling and redness.
Fortunately, you have several exercises to relieve pain in plantar fasciitis.
Want to know how to execute them?
Exercises to relieve pain in plantar fasciitis
Rotating the ball
This simple exercise reduces inflammation and heel pain caused by plantar fasciitis.
Instructions
- Sit in a chair, with your back straight and supported by a backrest or wall.
- Put a tennis ball on the floor and spin it with the sole of your foot.
- Try massaging the entire surface of the sole.
- Perform this movement for 60 seconds, then rest and repeat twice.
“Squeezing” the towel
This exercise improves circulation and flexibility in the legs.
Instructions
- Place a towel on the floor, then put your feet on it.
- Using only your fingers, grab the towel as if you want to squeeze it and hold the position for a few seconds.
- Return to starting position. Perform 3 sets of 10 repetitions with each leg.
Elastic band
For these stretches, you need an elastic fitness band.
This exercise reduces tension and inflammation in the legs and feet.
Instructions
- Sit on an aerobics mattress and place the tape just below the arch of the foot.
- Stretch the band and try to lift your legs.
- Hold the position for 30 seconds, then take a break.
- Place the tape under your toes, then perform another 30-second stretch.
The state on top
Standing on your toes helps strengthen the tendons of the heels and calf muscles.
Instructions
- Stand with your back straight and lift your heels, sitting on your toes.
- Try to get up as high as you can, then return to the starting position.
- Perform 3 sets of 10 repetitions each.
Extensions for pain relief in plantar fasciitis
Stretching the heels helps improve the flexibility of the tendons and calves. This exercise relieves pain and the effects of overload caused by excess body weight.
Instructions
- Get on a stepper and lean on your toes, leaving your heels in the air.
- Lower your heels as hard as you can, then return to the starting position.
- Perform 3 sets of 10 repetitions each.
Arching the legs
Creating a foot arch trains the soles, calves and heels. You can practice this exercise to relieve pain, tension and tingling.
Instructions
- Stand up and point your toes down, keeping your heels still and supported on the floor.
- Form a toe vault and hold the position for 15 seconds.
- Relax the leg, then repeat 10 times.
Keep your toes away
This exercise to relieve pain in the plantar fasciitis aims to train the muscles between the bones that support the arch of the foot.
Instructions
- Sit in a comfortable position and fasten a small rubber band around your toes.
- Spread your fingers as far apart as you can, then take a break.
- Put some spacers between your toes, squeeze them as hard as you can, then relax your foot.
- Perform 3 sets of 10 reps for each leg.
Repeat these exercises daily to relieve pain in the plantar fasciitis. If you feel that the condition is getting worse, go to the doctor to find out what other therapies might be more effective for you.
