Stretches and exercises for foot pain and plantar fasciitis

Plantar Fasciitis can be brutal and frustrating, as many of us know.

Luckily, there really ARE ways to find relief for this specific pain, as well as foot pain in general. Sometimes stretches and exercises help relieve pain, improve strength, and create more flexibility.

WHAT IS PLANTAR FASCIITIS

Plantar Fasciitis pain happens in the plantar fascia tissue, which is a thick tissue connecting the toes to the heel. Straining this tissue, over using it, or injuring it can cause the condition we know as Plantar Fasciitis. This pain can feel like a deep, stabbing pain in the arch or heel.

WHAT CAUSES PLANTAR FASCIITIS

Injury in the plantar fascia can come from over use, and may be more common in people who are over weight.

Athletes and runners also frequently experience Plantar Fasciitis pain, and many people find the pain is at it’s worst in the earlier part of the day, or immediately after activities on the feet.

HOW TO FIX PLANTAR FASCIITIS PAIN

There are a few stretches and exercises that may bring relief for Plantar Fasciitis pain. For more consistent and longer term pain relief, custom fitted arch supports have been a lasting solution for millions of people worldwide.

COMMON MISTAKES

What NOT to do? DON’T OVER DO IT! Sometimes people are desperate to get out of pain and over-do foot exercises and stretches, and further exacerbate the pain! Be sure to do any stretches or exercises very gently, with only a few reps to begin.

STRETCHES & EXERCISES:

– Tennis Ball Stretch:
Placing a tennis ball under your foot and gently roll it back and forth with the bottom of your foot. (A golf ball or foam ball may be used in place of a tennis ball)

– Calf stretch:
Tight muscles on the calves can accentuate plantar fasciitis pain. Try this stretch gently:
Lean with your hands against a wall.
Straighten your knee and bend the other knee in front.
Keep both feet flat and hold for 10-15 seconds and repeat 3 times.

– Towel curls
Sit on a chair your feet flat, and place a small towel in front of the feet.
Grab the towel with your toes, pulling it toward the heels. Relax in between grabs and repeat 10x.

– Epsom salt bath
Try soaking your feet for 20-30min in warm water with 1 cup of Epsom Salts dissolved. This can provide gentle relief for more minor pain after a long day on your feet.

* LONG TERM RELIEF *

Beyond stretches and exercises, millions of people worldwide have found significant, lasting Plantar Fasciitis relief  with custom fitted arch supports. It is very important that any arch support you choose be fitted to your exact foot shape and issues with a professional. At Sensational Feet, we are proud of the thousands of customers who have found Plantar Fasciitis pain relief with our help!

Schedule a Free Trial Fitting with our professional staff, using state-of-the-art foot scanning technology. Walk-ins are welcome, or you can schedule a time below.