Plantar fasciitis is a leading cause of heel pain in Australians and one of the most common reasons for people to visit the sports podiatrist, as they enquire about plantar fasciitis exercises. Plantar fasciitis develops when the stress placed on the plantar fascia ligament causes micro-tearing and inflammation. Stress is usually due to overuse. As such, completing exercises and stretches regularly can assist with improving flexibility in the lower leg and foot, reducing the stress on the ligament.
When combined with other preventative and treatment measures- such as resting, icing, the use of recommended footwear and tailored orthotic inserts, shockwave therapy and more- exercises for plantar fasciitis can help in reducing heel pain and promoting healing of the damaged plantar fascia ligament.
One of the hallmark signs of plantar fasciitis, is the intense heel pain that sufferers experience when they take their first steps out of bed in the morning. This pain is thought to be due to the plantar fascia ligament tightening during sleep. Taking the time to perform some simple exercises for a few minutes before walking around in the morning can help to alleviate that pain.
Sit comfortably on the edge of your bed to complete the following exercises for plantar fasciitis:
The stretches above are useful for promoting blood flow to the feet, loosening scar tissue and reducing the inflammation associated with plantar fasciitis.
It has been suggested, but there is little evidence to support the theory, that when you have a chance throughout the day, performing the following exercise can help relieve the heel pain caused by plantar fasciitis by assisting with strengthening the muscles of the foot and promoting blood flow to the area:
Over time and with consistent practice, the flexibility in your muscles, ligaments and tendons will increase, reducing the causes and pain from plantar fasciitis. Before you commence a stretching program, it is important to consult a qualified sports podiatrist, who will thoroughly assess your condition, make a correct diagnosis and advise you on which stretched are appropriate for your condition.
Please keep in mind that the above information is for educational purposes and it should not be taken as general medical advice. If you have plantar fasciitis, you should consult a qualified sports podiatrist prior to commencing an exercise program.
Appointments can be made online at https://www.sydneyheelpain.com.au/book-online/ or by phoning (02) 93883322.
Karl Lockett – Sports Podiatrist
Written by Karl Lockett