Plantar Fascia is the fiber that connects between the heel and the toes. Inflammation of these fibers is known as Plantar Fasciitis. Individuals often suffer pain and are often worse at the start of the day so stretching the affected area before going out of bed can help your foot prepare for a less painful walking or standing.
Exercise is the best way to treat plantar fasciitis and the best time to do some exercise is early morning, the moment that you wake up. It is a good idea to first massage the foot that is affected with plantar fasciitis before you do some stretching. The affected foot can be stretched and slowly rolled at the ankle while laying down the bed or sitting at the edge of your bed. Here are some of the best Plantar Fasciitis exercises that you can do.
- Get a towel or belt and place each hand at the ends of the belt or towel and place the middle of your foot in the center. Pull the belt or towel gently and you should feel your foot and leg stretched. Repeat the movement five to ten times.
- Seat down at the edge of the bed and stretch your feet out. Put your foot at the top of the tennis ball or can and start rolling the ball or can. Care should be taken to roll the ball or can up to the tips of your toes and back to the heel. Do this for several minutes.
- Place your hand in the wall, the affected foot should take a step backward and the foot firmly flat in the floor and the other foot should step forward. The calf and ankle of the affected foot can then be stretched, hold this position for twenty to thirty seconds before going back to original position. Repeat it seven to ten times.
This are the three best plantar fasciitis exercise that you can do at home. It is simple but very effective in easing the pain cause by plantar fasciitis. One can also do swimming, it is an excellent activity for people who are suffering from plantar fasciitis because water serves as a cushion against stress on the feet. You can consult your physical therapist for more exercise that helps strengthen and stretch the affected foot.