October 6, 2016
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Best Exercises for Plantar Fasciitis

plantar faciitis

Beating Plantar Fasciitis

Has it ever crossed your mind that you might be suffering from plantar fasciitis? Have you experienced pain or stiffness in your feet after walking, standing or running? Have you noticed your feet rolling inward when walking? If you have experienced any of these symptoms, you may be suffering from Plantar Fasciitis. Fear not! You are about to learn some of the best exercises to help ease the pain. Stretching is the one of the best treatments for plantar fasciitis. Here are a few stretching exercises to help you ease the pain and resume with your daily life.

Stretch Your Calvesstretching exercises for plantar fasciitis

  • Stand arm’s length from a wall and lean forward against the wall with one knee straight and heel on the ground.
  • Hold the stretch between 15 to 30 seconds and release. Repeat three times.
  • Reverse the position of your legs, and repeat.

Stretch Your Heel Cords and Foot Arches

  • Find a strong and sturdy table. Lean forward onto the countertop, spreading your feet apart with one foot in front of the other.
  • Bend your knees and squat down, keeping your heels on the ground as long as possible.
  • Hold for 15 seconds, relax and straighten up. Repeat three times.

Stretch Your Plantar Fascia #1stretching exercises for plantar fasciitis

  • While seated, roll your foot back and forth over a roundor cylindered shaped object, such as ice-cold can. Repeat for one minute and then switch to the other foot.
  • Next, cross one leg over the other for the big toe stretch. Grab your big toe, pull it gently toward you, and hold for 15 to 30 seconds. Repeat three times, then reverse and do the same with the other foot.

Stretch Your Plantar Fascia #2stretching exercises for plantar fasciitis

  • Fold a towel lengthwise to make an exercise strap.
  • Sit down, and place the folded towel under the arches of both feet.
  • Grab the ends of the towel with both hands, and gently pull the tops of your feet toward you. Hold for 15 to 30 seconds, and repeat three times.

Be aware, plantar fasciitis can occur at any age, from young to elderly people. Your plantar fascia ligaments experience immense wear and tear during your daily life. Those who are on their feet a great deal of time, without the best support can fall victim to plantar fasciitis. Plantar fasciitis is particularly common in runners, pregnant women, older people, and those who wear shoes without adequate support. Repetitive motion like running or added pressure from weight gain can damage or tear the plantar fascia; causing inflammation and pain. Plantar Fasciitis often leads to heel pain, heel spurs, and/or arch pain. Most common causes of plantar fasciitis are:


  • Feet roll inward too much when walking.
  • High arches or flat feet.
  • Walking, standing, or running for long periods of time.
  • Standing or walking for longer periods of time, especially in heels or dress shoes.
  • Exercising on a hard surface – for example, running in a road instead of a track.
  • Being overweight – this will put extra strain on your heel.
  • Wearing shoes that do not fit well.
  • Wearing worn out shoes.
  • Wearing shoes with poor cushioning or poor arch support.
  • Having tight Achilles tendons or calf muscles.


Do you know how to identify symptoms and know if you are suffering from plantar fasciitis? Plantar fasciitis can cause a stabbing pain that usually occurs as you step out of bed in the morning or when you stand up after sitting for a long period of time. Once your foot warms up, the pain of plantar fasciitis normally decreases, but it may return after long periods of standing or after getting up from a seated position. Most common symptoms of plantar fasciitis are:


  • Pain and stiffness.
  • Tender touch to heel.
  • Stabbing pain and/or burning to the bottom of the foot near the heel.


The key for proper treatment of plantar fasciitis is determining what is causing the excessive stretching of your plantar fascia. When the cause is fallen arches (flat feet), an orthopedic insole is an effective device to help reduce the over-pronation and allow the condition to heal. If you have usually high arches, which can also lead to plantar fasciitis; cushion the heel, absorb shock and wear proper footwear that will accommodate and comfort the foot.

If you have ever experienced pain in your feet and believe you be a suffering from plantar fasciitis, allow us to help you find the best solution to help you get back on your feet, pain free. Don’t let plantar fasciitis keep you from enjoying your life!

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