If you're experiencing foot or heel pain when running or taking your first steps in the morning, you may be suffering from plantar fasciitis. This condition causes inflammation and irritation of the band of connective tissue that runs along the bottom of the foot.
There are a number of factors that can contribute to plantar fasciitis, such as overuse, poor foot alignment, tight or weak muscles in the foot and ankle, and weight gain. Unfortunately, plantar fasciitis is one of the most common causes of pain and dysfunction in the U.S., affecting millions of Americans each year. However, conservative measures can usually effectively treat the condition.
If you think you may have plantar fasciitis, these 3 exercises may help to relieve foot pain:
1. Tennis Ball Roll
While seated, grab a tennis ball, rolling pin, frozen water bottle, or other cylindrical object and put it under your foot. Gently roll the object underneath the arch of your foot.
Perform this exercise for three to five minutes. You can repeat it two times per day.
2. Toe Extension
Sit with involved leg crossed over uninvolved leg. Grasp toes with one hand and bend the toes and ankle upwards as far as possible to stretch the arch and calf muscle. With the other hand, perform deep massage along the arch of your foot. Hold 10 seconds.
Repeat for two to three minutes minutes. Repeat two to four times per day.
3. Heel Raise
Stand with the balls of your feet at the edge of a bottom step. With your heels hanging off the edge, slowly and gently lower your heels just below the edge of the step. You may feel a stretch in your calf muscle. Slowly rise onto the balls of your feet.
Repeat this 10 times, then rest. Complete two sets of this exercise. Do this exercise once daily.
Help Alleviate Plantar Fasciitis Pain with Shoes
Plantar fasciitis can cause agony in every step if you aren't careful, so use these exercises to keep it at bay and treat it when it's there. If you found these exercises helpful, find the perfect, safe shoes your feet need today.
Best Women's Shoes for Plantar Fasciitis: Women's Boss Runner Active Shoe - X-Last - Silver/Sea Blue
Best Men’s Shoes for Plantar Fasciitis: Men's Lace Walking Shoe - Black