Plantar fasciitis exercises are a good way for people suffering from plantar fasciitis to ease their pain and strengthen their legs. Plantar Fasciitis is a condition wherein a person experiences severe pain in the underside of their foot. The pain is very severe especially when you try walking after long periods of rest. In order to get rid of this sever pain, both podiatrists and physiotherapists recommend that the patients should exercise regularly.
You should start off with basic stretching exercises. It should be kept in mind that the minute you feel pain in your legs, you should stop the exercises and rest for a while. Start off slowly, first just once a day. Then slowly go on increasing the frequency of your exercise to 3 to 4 times a day.
In the mornings, before you get out of bed you should try sitting up straight. Then start stretching your foot. Do this for 10 to 15 times. This will loosen your plantar fascia and minimize the pain that can be unbearable.
Another plantar fasciitis exercise is rolling a ball with your feet while sitting on the bed. Then slowly get up from the bed and try and move the ball while standing straight. The key is that you stretch the plantar fascia, there are devices you can wear while sleeping that keep your foot in a stretched position.
After exercising it is important that you not walk barefoot because there are chances that your pain could quickly return and it is very possible to injure your foot even more. Always try to wear a comfortable pair of shoes with orthotics inside them for support. Later on during the day you should try exercises for your calf muscles. A great calf exercise is to lean on a wall and then stretch any one of your legs backwards and then slowly start bending your front knee till your other leg stretches. Try and hold this position for at least 20 seconds and then release. Continue this exercise to strengthen your calves.
Another interesting and fun exercise is lifting Objects with your toes. In this exercise you take a few small objects, which you would be able to hold between your toes. Then take a bowl and place both the bowl and the object at some distance. Then stretch your leg forward and try and pick up the object and place it inside the bowl. Repeat it till as long as you can. If you feel even a hint of pain, it is advisable to stop immediately. This exercise promotes foot flexibility, and helps stretch the plantar fascia.
Plantar fasciitis exercises are a good way to reduce pain without medication. It will slowly reduce the pain and strengthen your legs so that you will face less trouble in the future. Don’t forget that exercise is the key to successful treatment.