There are some form of stretches and exercises that can be done to reduce the risk of recurrence of plantar fasciitis. Your physician may give you specific instructions for a suitable exercise program that is appropriate for you. Exercises for plantar fasciitis focus on stretching the Achilles tendon, calf, and plantar fascia. These stretches can be done whenever you experience pain from plantar fasciitis. Try them.
It is sometimes recommended that you warm up a little before doing plantar fasciitis stretches. An easy and not complex warm up is to walk up some stairs. Always ask your physician for advice on doing exercises and stretches for plantar fasciitis.
One of the plantar fasciitis stretches starts by standing about two feet away from a wall. Lean against the wall. With one leg bent comfortably, straighten the other leg, placing it about six inches behind you with the heel on the floor. Hold for ten seconds. You should feel a gentle stretch of the Achilles tendon in the extended leg. Switch positions and stretch the other leg. Repeat twenty times.
The second plantar fasciitis stretch starts with your toes against the wall with heels on the floor. Bring your hips nearer to the wall so that your other foot is at a 45 degrees angle. This will stretch the calf and the plantar fascia.
Sit on a chair. Rest the ankle of the injured foot on the knee of the opposite leg. Gently push the toes backward until you feel a stretch in the bottom of your foot.
Another exercise starts by leaning forward onto a countertop. Your feet should be spread apart with one foot in front of the other. Squat down. Keep your heels on the floor. Hold for ten seconds and relax. Repeat twenty times.
Sit on a table with your knees bent. Holding onto the ends of the towel, loop a towel under the ball of the foot. Keep knees bent as you gently pull the towel while flexing the foot upward. Try to press your foot against the towel.
If you experience pain in the morning, do the next simple exercise before getting out of bed. Lying on your back, using your big toes to try to write the alphabet in the air. After writing the alphabet, gently raise your big toes towards you.
Some people find massage helpful to reduce pain. One way to massage the area yourself is to rest the foot on a tennis or golf ball. Gently roll the foot over the ball. Rolling back and forth over the ball of the foot yields a gentle massage of the plantar fascia ligament. You can try using an empty tennis ball container that you filled with water and froze. The ice pack will smoothe the pain and the rolling action sort of massages the foot.
About the Author:Allan Tan is the webmaster of Foot-Care.org. He provides more helpful information on bunions, plantar fasciitis exercises, heel spurs, foot orthotics, metatarsalgia and ankle sprains that you can read up in the comfort of your home on his website.
Got a Question? Ask.
Ask the community a question about this article:
Frequently Asked Questions
Trigger point therapy for levator scapulae ...
By: karunanidhi | 26-11-2007
trigger point therapy for levator scapulae syndrome?
Q&A Powered by:
Latest Fitness Articles
How to Build a Bigger Chest With Free Weights
By: Peter Noopy | 09/10/2008
A lot of men desire to have a well built chest muscle for their manly appeal. A muscular chest is an attractive physique that brings envy to other men. If you're one of those who have tried all they can to enhance the muscles in the chest and not seeing any improvement, then you need to search for better ways on how to build chest muscles effectively.
Lunch Break Burn
By: Sandra Prior | 08/10/2008
If you’re keen to get fit but don’t have the time, try this lunch-hour gym or park workout.
The Gym-goer's Guide to Etiquette: Common Courtesy Acts of Decency to Live and Breathe by
By: Amy Barnby | 08/10/2008
Whether you’re brand spanking new to the gym or a decorated veteran, there are certain things everyone needs to live by to get along in the same environment. Don't be offended by what you're about to read. It's all meant for the greater good. We all have pet peeves and here are some that rank amongst the top offenders. So spill the beans. Are you guilty?
Make a Fitness Workout Program Just for You
By: Nikki Davila | 08/10/2008
Fitness workout program is used either on its own or as a supplement to people's dietary plan to achieve a sexier body. In the latter case, we all understand that our body will slow down its metabolism after we diet for some while and low metabolism means difficulty to lose further weight.
Knee Pain Relief : Finding the Best Basketball Knee Brace
By: Daniel Sims | 06/10/2008
Whatever you do, do not go and purchase a basketball knee brace before you read this article. You may already know your knee needs support while you are playing basketball, but you may wonder which basketball knee brace is best for you. Read this article. Simple questions are asked of you, not bogus knee brace hype, to help you make the best decision for yourself.
Best Ways to Build Muscle Fast
By: vinced08 | 06/10/2008
Best Ways to Build Muscle Fast. Many people are trying to learn how to get their bodies looking better and start searching for the best ways to build muscle fast.
Diet Trends - the Diets to Watch Out for in 2009
By: Simon Lovell | 06/10/2008
Which diets will be exciting Oprah in 2009? Find out here.
How to Overcome Drug Addiction
By: Patrick Meninga | 06/10/2008
The key to overcoming drug addiction, as evidenced by 7 plus years of experience in sobriety and working in the substance abuse treatment industry.
More from Allan Tan
Shoes for Plantar Fasciitis
By: Allan Tan | 18/05/2008 | Fitness
Appropriate shoes are the first line of defense against pain from plantar fasciitis. With every step, pressure is put on the plantar fascia. When the plantar fascia ligament becomes overused, overstretched, or injured, it causes plantar fasciitis.
Plantar Fasciitis Signs and Symptoms
By: Allan Tan | 17/05/2008 | Health
Plantar fasciitis is due to the overuse or injury of the plantar fascia. The name plantar fascia comes from "plantar" which means the bottom or sole, and "fascia" refers to the fibrous band of tissue.
Charcot Foot is a Serious Foot Disorder
By: Allan Tan | 08/05/2008 | Fitness
People with diabetes are highly susceptible to Charcot foot. This is because diabetes is highly associated with neuropathic occurrences which are the primary factor for exhibiting Charcot foot. Preventive measures are thereupon enforced and immediate medical attention is sought upon the occurrence of any symptoms.
Hearing Aid Choices
By: Allan Tan | 09/03/2008 | Fitness
Allan Tan is the author of Hearing Aid Ratings and provides helpful information on hearing loss, different brands and types of hearing aids, hearing aid ratings, Bluetooth compatible hearing aids, which you can read up in the comfort of your home on his website. He and his partner set up this informative site to help people understand more about their hearing loss.
Do you Metatarsal Pain in the Ball of your Foot
By: Allan Tan | 23/02/2008 | Fitness
Metatarsalgia simply means "achy metatarsal" and the condition is simply a sore bone or bones in the forefoot. Pain and inflammation in the balls of your feet are the usual symptoms of metatarsalgia.
Sports and Fitness 
