Best and worst exercises for plantar fasciitis

August 7, 2021 by No Comments

If you have plantar fasciitis or some other foot problem that makes movement difficult, you are likely at camp that emphasizes resting the foot or exercising it to loosen it up. Depending on the severity of your foot condition and how long you’ve had it, you may benefit better by resting it.

However, if you spend too much time resting your foot, it may remain sore and possibly become stiff and weak. Those with plantar fasciitis should consult with their podiatrist about establishing an exercise routine that helps loosen and strengthen the foot without stretching or overuse.

If you are an active person who is unwilling or unable to allow a foot injury to derail your ability to move painlessly for longer than necessary, here are some of the best and worst exercises for planting. fasciitis and other foot injuries:

The best exercises for plantar fasciitis

Toe stretches

With these toe exercises, you will improve toe and toe flexibility, as well as stretch the muscles in your feet and calves. This simple exercise can be done anywhere you have access to a hard chair.

To do this exercise, sit in a chair with both feet flat on the floor and the same width as your hips. Raise both heels as high as you can with your toes flat on the floor. Keep your heels up for 10 seconds. Lower your heels back to the ground. Then lift your toes up while keeping the rest of your foot flat on the ground. Next, bend your toes under the foot. Try to do these exercises 10 times at least three times a week.

Toe curls

Toe curls help with toe flexibility and strengthen the muscles on the top of the foot. This exercise requires a hard chair and a tea towel or washcloth. Start by sitting in the chair and placing the washcloth or dishcloth on the floor in front of you. Place one foot on the towel and grasp it with the toes, curling the toes under the foot toward the heel. Spread and relax your toes and push the fabric back away from you and do the same grabbing and pulling on the toes with the other foot. Do this five times with each foot.

Toe lift

As in the previous exercise, this toe lift exercise involves lifting small objects with your toes. Marbles and / or smooth stones work best. Start by placing the marbles on a towel in front of a chair and place a bowl on the towel next to the marbles. Sit in the chair so that both feet are flat on the floor. With one foot, try to scoop up half the marbles, one by one with your toes and dropping them into the bowl. Use the other foot to do the same with the remaining marbles.

Ball roll

With this exercise, the muscles on the sole of the foot will be stretched and strengthened. Any type of ball will work, be it a tennis ball, baseball, hockey, golf, softball, etc. Even if you don’t have a ball, a soda can will work just fine.

Just sit on a hard chair and place the ball of your choice or soda can under the center of one of your feet. Applying a slight amount of pressure, gently rock your foot back and forth on the ball. Do a few reps with each foot.

Take a walk in the sand

Walking on soft, uneven sand is a great way to strengthen your feet and ankles, as well as to stretch your leg and foot muscles, especially the calf muscles. A short barefoot stroll along the local beach is a relaxing way to strengthen your feet. If there is no beach nearby, a sand play area, sand volleyball court, or desert may also work.

Worst exercises for plantar fasciitis

Jump training

You should avoid popular jump training or plyometrics while rehabilitating your foot with plantar fasciitis. The sudden impact of jumping and landing on the feet during plyometrics can cause further damage, tearing, and strain on the tendon in the heels and arches.

Running or jogging

These two forms of cardiovascular exercises are common causes of plantar fasciitis and other foot injuries in the first place. It’s not surprising that continuing to run or jog while suffering from a foot injury or foot condition is a bad idea. In addition to increasing pain and discomfort, the heavy and constant impact on the foot during these activities can cause further strain, damage, and tearing of the muscles and tendons in the feet.

Jump squats

Jump squats, also known as squats or burpees, are bad news for people with plantar fasciitis. The sudden impact of jumping and landing on the feet, in addition to the quick movements of the burpees, can cause one to re-injure or make plantar fasciitis worse.

team sports

Popular team sports such as soccer, basketball, soccer, lacrosse, rugby, and field hockey should be avoided while recovering from plantar fasciitis. Sudden foot movements and the constant impact of running and jumping can cause the fascia to tighten, tear, or injure itself again.

Aerobics and dance

One may think that aerobics and cardiovascular dancing are safe exercises for plantar fasciitis due to the less strong impact on the feet. Like jump training, these two cardio workouts involve long periods on the feet and a sudden, severe impact on the feet when jumping and jumping.

To better recover quickly from an injury or episode of plantar fasciitis, it is important to balance foot rest with correct and safe exercises that strengthen the feet. To find out if you have plantar fasciitis or learn about safe and beneficial exercises to reduce pain, improve flexibility, and speed healing, contact your podiatrist today.

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