6 Plantar Fasciitis Exercises and Stretches You Need to Know

As we all know, injuries can be quite troublesome. In particular, those that inhibit our ability to walk are especially frustrating. A common type of foot injury is plantar fasciitis. Otherwise known as “policeman’s heel,” plantar fasciitis is the inflammation of the plantar fascia. This thick band of tissue connects your heel to your toes. 

Symptoms include a dull ache or stabbing pain in your heel. Fortunately, this type of injury typically does not require surgery. In fact, individuals can treat plantar fasciitis with various exercises and stretches. Here’s everything you need to know.

Different Types of Plantar Fasciitis Exercises

Firstly, we must address specific risk factors of plantar fasciitis. People with these characteristics are statistically more likely to suffer this injury. A common risk factor is age. Individuals over 40 years old are more prone to plantar fasciitis. 

In addition, those who are significantly overweight are susceptible to this as well. With that in mind, here are some popular exercises that can help.

Marble Pickups

The most prevalent example of a plantar fasciitis exercise is marble pickups. To begin, you can be seated in a chair. For increased difficulty, you can perform this exercise standing up. Then, place the marbles on the floor. Afterward, try picking up the marbles with your toes and place them in a cup. 

Repeat this exercise 2-3 times a day. This can greatly improve foot strength and balance.

Towel Curls

Moreover, a great exercise is towel curls. First, sit in a chair and place a towel under your feet. Next, scrunch the towel with your toes. You should complete 3 sets of 10 reps of this exercise. Again, this will increase foot strength. Furthermore, repetitive motion may alleviate pain and tension.

Heel Raises

Lastly, you can try heel raises. This exercise is quite simple. Stand firmly on the floor and lift your heels. Then, hold that position for 10-15 seconds. Afterward, repeat the exercise 8-10 more times.

There is a more difficult variation of this exercise. You can do heel raises on stairs. To start, stand on the bottom step with your heel hanging off. Next, slowly raise your heels and balance yourself on the step.

Different Types of Plantar Fasciitis Stretches

In addition to exercises, stretches are quite effective in treating plantar fasciitis. Improved flexibility can ease pain and improve mobility. This can have significant long-term benefits.

Rolling Ball Stretches

First, try completing rolling ball stretches. This will require a tennis ball or baseball. It may be best to do this exercise sitting down for better balance. Place the ball on the floor and roll your foot on it. Slowly move around and make sure to target each area of the foot. To address arch pain, perform this exercise with a frozen water bottle.

Towel Stretches

Furthermore, you should do towel stretches. Sit on the floor with both feet extended forward. Afterward, take a towel and put it around your foot. Then, slowly pull the towel towards you. Try holding this position for 30 seconds. This should provide pain relief.

Calf Stretches

Lastly, perform calf stretches. Stand against a wall with both feet shoulder-width apart. Next, extend your arms forward with both hands touching the wall. Then, put one leg forward and bend into a lunging position. You should feel a stretch in the calf of your back leg. Hold this position for 10-15 seconds. Repeat this exercise 10 more times.

How Diablo Foot and Ankle Can Help You

At Diablo Foot and Ankle, we understand that injuries and long-term pain can be disheartening. Therefore, our esteemed staff will work diligently to help you. For example, we can create custom orthotics specifically designed for your feet.

For more information, please call us at 925-464-1982. With a consultation, we can identify any issues you are experiencing. We look forward to working with you.