Just mentioning the words plantar fasciitis in a room is enough to elicit gasps and groans from anyone in the know. The knowing glances and horror-filled sighs are a common reaction among athletes and hikers and walkers around the world. There are also heaps of videos that claim to have the magic cure, and here’s ours! Kidding. However, ours is backed by decades of combined experience and clinical research. Read on if you are interested in learning what are most recommended exercise for easing the discomfort of plantar fasciitis.
Dealing with Plantar Fasciitis
Plantar fasciitis is a common cause of frustrating and debilitating heel pain that can be helped through a multifaceted physiotherapy approach that combines rest, stretching, strengthening exercises, and supportive footwear. Initially, it’s crucial to give the affected foot ample rest to allow the inflamed plantar fascia to heal. This means avoiding activities that inflame the pain, such as prolonged standing or exercising too soon after a flare up. In addition to important rest, gentle stretching exercises targeting the calf muscles and the plantar fascia itself can help relieve tension and promote healing. These stretches performed multiple times a day, can include calf stretches against a wall or using a towel to gently pull the toes towards the body. Strengthening exercises for the foot and ankle muscles can also aid in stabilizing the arch and reducing strain on the plantar fascia as demonstrated in the video above.
Arch Support is Temporary Relief
Furthermore, supportive footwear can play a pivotal role in managing plantar fasciitis although the related studies are inconclusive. Shoes with adequate arch support and cushioning are known to temporarily help distribute pressure evenly across the foot, reducing strain on the plantar fascia. Orthotic inserts or custom-made shoe inserts may also provide additional support and alignment for the foot. Additionally, applying ice to the affected area can help alleviate pain and inflammation, particularly after physical activity. Over-the-counter pain relievers or anti-inflammatory medications may offer temporary relief, but it’s essential to consult a healthcare professional before using them regularly. In severe cases where conservative measures fail to provide relief, physical therapy or corticosteroid injections may be recommended to address persistent symptoms and promote recovery.
Loading the Plantar Fascia For Healing Benefits
This is one of our most commonly recommended exercises for building strength and helping to relieve the nagging pain in the early stages of plantar fasciitis. The basis of this exercise is to ‘load’ the plantar fascia which is a well-known way to treat the symptoms of this issue.
For this exercise all you’ll need is a rolled up towel!
- Stand facing a wall and rest your toes on the towel.
- Start with a two legged method and stand up on the balls of your feet.
- Hold extended for two to three seconds and slowly lower your self down again.
- Repeat this 3-5 times.
- If you can manage a one footed stretch with no pain, migrate to that and repeat the method.
Good luck and heal well!
