Plantar fascia strains can be a nagging and debilitating problem making it difficult to perform even the most basic activities like walking or standing. When left untreated it can lead to chronic heel pain, inflammation and even the formation of bone spurs. However, with the right treatment and exercises, you can reduce pain, prevent further damage and improve the range of motion on your feet. In this blog post, we will discuss some of the best exercises you can do to manage and prevent plantar fascia strains.
Stretching exercises – Stretching is one of the best ways to manage plantar fascia strains. The goal of stretching is to strengthen the muscles in your legs, ankles, and feet, and improve the flexibility of your plantar fascia. Some of the most effective stretching exercises include calf stretches, toe stretches, and plantar fascia stretches. To perform a calf stretch, stand on a raised surface with your heels hanging off the edge, then gently lower your heels to stretch your calf muscles.
Strengthening exercises – Strengthening your feet and ankle muscles can also help relieve the strain on your plantar fascia. Consider doing exercises that target your foot arch, such as picking up marbles or other small objects with your toes, or performing exercises that target your ankle muscles, such as heel raises.
Footwear modifications – Another way to manage plantar fascia strains is to make modifications to your footwear. Choose shoes that provide sufficient arch support and cushioning, and avoid high heels or shoes with a flat sole. You may also benefit from custom-made orthotics, which can help redistribute pressure and reduce strain on your plantar fascia.
Massage – Massage therapy can also help relieve tension, increase circulation, and promote healing in your feet. Consider using a tennis ball or foam roller to massage your foot, starting from the ball of your foot, down to your toes, then up to your heel. Applying some heat before massaging can further relax your plantar fascia muscles.
Low-impact exercises – Finally, low-impact exercises such as swimming, cycling, or elliptical training can help improve your overall fitness level, increase blood flow to your feet, and reduce the load on your plantar fascia. Consider incorporating these exercises into your workout routine.
Plantar fascia strains can be a frustrating and painful condition that affects your daily activities. However, by performing the right exercises, modifying your footwear, and incorporating massage or low-impact exercises into your routine, you can help reduce pain, minimize further damage, and promote healing. It’s important to consult a chiropractor or a physiotherapist to determine which exercises will work best for you. With patience and diligence, you can effectively manage and prevent future strains.
If you have any questions or would like to explore further, please book a free, no-charge online appointment with either myself, Evelyn Merriman, BKin, RKin, or another Kitchener Kinesiologist at CARESPACE. We are happy to listen and are here to help!
