Heel discomfort is a symptom of the ailment of plantar fasciitis. Although it can affect people of various ages and capacities, runners and those who spend a lot of time on their feet are more likely to experience it.
Pain from plantar fasciitis can be difficult. Plantar fasciitis patients typically feel discomfort in the sole of their feet in the morning when they first get out of bed or when they rise up after sitting. Most of the time, this soreness and pain go away after moving. Plantar fasciitis can be treated in various ways, including with medicine, self-massage methods, supportive shoe inserts, a night splint, or exercises. Exercises can be performed quickly and easily to ease discomfort and pain. This article has been produced to describe a few exercises that have been examined and approved by physiotherapists with the necessary training and experience:
1. Heel Lift
Remember that you should perform this exercise slowly and with controlled motions. Keep your equilibrium and, if necessary, cling on to a railing or other form of support.
- At the bottom of a step, place the balls of your feet.
- Lower your heels slowly and carefully till they are just below the step’s edge while leaving your heels hanging off the edge. Your calf muscle might feel stretched.
- On the balls of your feet, slowly upward.
- 10 times total, then take a break. This exercise should be done twice.
- Perform this workout once every day.
2. Squat to stretch the plantar fascia
Reminder: Finish this stretch slowly and steadily.
- Cross one leg over the other knee while sitting in a chair such that your ankle is on top of the other leg.
- Pull your toes backward till you feel a stretch at the bottom of your foot while holding your ankle with one hand and your toes with the other.
- Hold this posture for 20 seconds, then switch to each foot three times.
- Perform this workout once every day.
3. Calf Stretch with Back to Wall
- Put your hands flat on the wall while standing straight forward and facing the wall.
- Extend one leg straight backward while keeping both feet flat on the floor. Bend your front leg until you feel a stretch in your rear leg’s calf.
- Hold for 20 seconds, then move both legs three times.
- Perform this workout once every day.
4. Massage of the Plantar Fascia
It is important to note that you should not feel any pain during this exercise. Apply pressure just enough to feel a gentle stretch but not pain.
- Sit or stand in a chair with one foot on a small ball or frozen water bottle. The ice in a frozen water bottle helps reduce inflammation.
- Roll the ball or water bottle under your foot gently forward and backward. Begin just below your ball of foot and end just before your heel.
- Slowly roll the ball or bottle back and forth 10 times for each foot. Perform two sets per foot.
- Perform this exercise once a day.
