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20th July 2021

9 Plantar Fasciitis Exercises and Remedies

Dr. Devan Patel, PharmD
9 Plantar Fasciitis Exercises and Remedies

A patient with plantar fasciitis typically presents in the orthopedic clinic with stabbing pain in the heel whenever they walk or put pressure on it.

It is sometimes accompanied by a sharp burning sensation. The pain gets worse in the morning when they stand after a long time or are climbing stairs.

Painkillers are the first-line treatment that helps the patients cope up with the pain.

But before moving onto surgical or other invasive options, remedies and exercises are recommended for plantar fasciitis recovery. 

5 Plantar Fasciitis Remedies

  • The RICE method: It is the first aid of treating any kind of foot injury, including plantar fasciitis. It states;
    • Rest the area for a few days
    • Ice for at least 20 minutes to prevent inflammation
    • Compress with a bandage to relieve swelling
    • Elevate by putting it over some pillows
  • Massage the injured area: Applying pressure or massaging the area that has been injured reduces the appearance of symptoms by increasing blood flow relieving the tensed muscles.
  • Provide support: Wearing braces or night splints provides support with the injured heel needs. The foot is held in a flexed position and lengthens the ligament, which reduces muscle stiffness.
  • Maintain a healthy lifestyle: Having a balanced diet with the correct proportion of vitamins, minerals, and proteins helps in the healing of the ligament and weight loss. Being the correct weight is essential to avoid unwanted pressure and strain on the ligament.   
  • Use PodiVite, an all natural non steroidal anti-inflammatory. It helps to reduce chronic pain and inflammation, but can take 1-2 months of continual usage to see a true benefit. 

4 Plantar Fasciitis Exercises

Performing a few exercises, more commonly those that help stretch the muscles and ligaments, have proved effective in plantar fasciitis recovery. They include;

  • Stretching the plantar fasciitis: Rest the injured foot on your other leg and hold the toes with your hand. Pull them back so that you feel tension over the plantar fasciitis. Repeat this 2 – 3 times by holding the toes for 10 seconds every time. This will reduce the tightness and stiffness in the ligament.
  • Flex your foot: Straighten your legs as you sit on the floor, hold an elastic band in your hand as you wrap it around the foot, and stretch the toes away. Do this at least ten times to increase the blood flow, which then relieves pain.
  • Pick marbles from the floor: Sit on a chair of such height that your feet lie flat on the floor. Place 20 marbles on the floor and try picking them up with your foot by curling the toes. This will stretch both your calf and foot muscles.
  • Rolling stretch: Make yourself comfortable on a chair and then put a round object, such as a ball, on the ground and roll it under the arch of your foot. Try doing this for at least two minutes as you feel your plantar fasciitis stretching.

Plantar Fasciitis Exercises and Remedies: Bottom Line

Plantar fasciitis is a widespread condition primarily found in athletic and obese people. Though the plantar fasciitis recovery can be long and painful, following the remedies and exercises can make it peaceful.