Plantar fasciitis, or any other foot condition that can make it difficult to move your foot will likely mean that you’ll either need to rest it or exercise it. Resting your feet may prove beneficial depending on the severity and length of time you’ve had them.
But if your foot isn’t used enough, it may become sore, stiff, and weak. Plantar fasciitis sufferers should talk to their podiatrist and establish a routine for strengthening the foot, while not overextending it.
These are the most effective and worst exercises for plantar fasciitis, and other foot injuries.
The Best Exercises to Help Plantar Fasciitis
Toe stretchers
These toe exercises will improve foot and toe flexibility, as well as stretching your calves and feet. You can do this simple exercise anywhere you have a chair.
This exercise is done by placing your feet on the ground and putting both of your legs flat on the chair. Your hips should be at the same distance as your knees. Keep your heels up as high and flat as possible while keeping your toes on the floor. For 10 seconds, hold the heels high. Then lower your heels to the ground. Next, lift your toes up while keeping the rest flat on the ground. Now curl your toes below the foot. Do these exercises at least 3 times per week.
Toe Curls
Toe curls increase flexibility in the toes, and also strengthen the muscles of the foot. You will need a chair, a washcloth or dish towel to complete this exercise. Place the dish towel or washcloth on the ground before you begin. Grab the towel by the tip of one foot and place the other foot under it. Next, lift your heel towards the ground. Relax your toes, extend them and pull the cloth away from you. Repeat this for each foot five times.
Toe Pickup
The toe pick up exercise is similar to the one above. You will need to grab small objects using your toes. The best materials are marbles or smooth stones. Place the marbles on a towel and place the bowl next to them on the towel. Place your feet flat on the floor and sit down in the chair. You will need to use one foot to lift half the marbles one at a time with your toes. You can do the same thing with all the marbles using the second foot.
Roll the Ball
The exercise will stretch and strengthen the soles of your feet. You can use any type of ball to play, including a softball, tennis, or hockey ball. A soda can works fine even if it doesn’t come with a ball.
Place the soda can or ball under one foot and sit down in a firm chair. Use a light pressure to gently move the foot forward and backwards over the ball. For each foot, do a few repetitions.
Enjoy a walk in the sand
It is great for strengthening your feet, ankles, and leg muscles. Walking barefoot on the nearby beach can be a great way to relax and strengthen your feet. A sandy play area, sand volleyball courts, or desert are all options if you don’t have a beach nearby.
Plantar Fasciitis: The Worst Exercises
Jump Training
When you are treating plantar fasciitis, it is important to avoid jumping or doing plyometrics. Plyometrics may cause additional damage by landing and jumping on your feet, straining the arches and tendon.
Jogging or running
This is why these two types of cardio exercises can be a common cause of plantar faciitis, and other foot injuries. Running or running while you have a foot injury is not a good idea. Not only does it increase pain and discomfort but also causes further damage, strain and torment of the muscles and tendons.
Jumping Squats
Plantar fasciitis sufferers should avoid jumping squats (also known as burpees and squat thrusts). One can easily re-injure their plantar fasciitis by jumping or landing too quickly, as well as the burpees’ quick movements.
Teams in Sports
When one is still recovering from plantar fasciitis it’s best to stay away from popular team sports, such as football, soccer, hockey, lacrosse and rugby. Running and jumping, as well as sudden foot movements can cause fascia to become stretched, torn, or re-injured.
Aerobics and Dancing
You might think that aerobics and cardio dancing can be safe for plantar faciitis due to the gentle impact they have on your feet. Both cardio exercises, like jump training have a long time on the feet, and the sudden, severe impact of jumping or hopping on the feet.
It is essential to ensure that your feet are properly balanced with safe, effective exercises that strengthen your feet in order to quickly heal from plantar fasciitis. Contact your podiatrist to find out if plantar fasciitis is present and learn how you can reduce pain, increase flexibility, speed up healing.