The debilitating pain and discomfort of plantar fasciitis are unfortunately frequently experienced by athletes, runners, and people who spend a lot of time on their feet for work. Taking preventative measures by using stretching and strengthening exercises can help to avoid overly stressing the plantar fascia in the first place. These exercises will also help to heal and strengthen the plantar fascia during recovery to avoid another injury.
4 strengthening and stretching exercises that can prevent and treat plantar fasciitis include the following:
- Calf strengthening—While standing, raise your heels to stretch your calf muscles. Lower and repeat ten times.
- Toe strengthening—While using a rubber band wrapped around your toes to provide some resistance, spread your toes wide and then release. Repeat ten times with each foot.
- Arch stretching—From a seated position, place one foot over your lap and pull your toes back to stretch the plantar fascia. Hold for ten seconds and repeat ten times. Switch leg positions and repeat with the other arch.
- Calf stretching—While facing a wall with one leg forward and one leg back, brace yourself with your arm and bend the knee of the forward leg and give the calf a nice stretch. Hold for fifteen seconds and repeat ten times with each leg.
If you suspect you may have plantar fasciitis, see your foot doctor for the best care. At Family Foot & Ankle Clinic, Dr. Stephen Markantone treats a wide variety of foot and ankle conditions including sports injuries, diabetic foot issues, pediatric foot conditions, toe and foot deformities, fungal infections, and heel problems. Equipped with the most advanced technologies and a dedicated staff, Family Foot & Ankle Clinic provides individualized and high-quality care for patients in the North Versailles and Delmont, PA areas. Contact our North Versailles office at 412-824-9370 or our Delmont office at 724-733-3338 to schedule an appointment.