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Best and Worse Exercises for Plantar Fasciitis
If you have plantar fasciitis or another foot problem that makes it difficult to move, you’ll probably be in a camp that emphasizes resting the foot or exercising it to loosen it up. Depending on the severity of your foot condition and how long you’ve had it, you may benefit from resting it.
However, if you spend too much time resting your foot, it can remain painful and possibly become stiff and weak. Those with plantar fasciitis should consult with their podiatrist about establishing an exercise routine that helps loosen and strengthen the foot and also avoid over-stretching or overuse.
If you’re an active person who doesn’t want or can’t let a foot injury keep you from moving pain-free for longer than necessary, here are some of the best and worst exercises for plantar fasciitis and other foot injuries:
Best Exercises for Plantar Fasciitis
Extends the toes
With these toe exercises, you will improve the flexibility of your toes and feet, as well as stretch the muscles of your legs and calves. This simple exercise can be done anywhere you have access to a hard bench.
To perform this exercise, sit on a bench with both feet flat on the floor and hip-width apart. Lift both heels as high as possible and keep your toes flat on the floor. Hold the heels for 10 seconds. Lower the heels back to the floor. Then, lift your toes up and keep the rest of the foot flat on the ground. Then put the toes under the feet. Try and do these exercises at least three times a week for 10 times.
Toe curls help keep the toes flexible and strengthen the upper leg muscles. This exercise requires a hard chair and a towel or washcloth. Start by sitting on a chair and place a towel or towel on the ground in front of you. Place one foot on the towel and grab it with your toes, curling the toes toward the heel. Stretch and relax the toes and pull the fabric away and pull the same toe with the other leg. Do this five times with each leg.
Getting the finger
Similar to the previous exercise, this exercise involves picking up small objects with your toes. Marbles and/or smooth stones work best. Start by placing the marbles on a towel in front of the chair and place a bowl on the towel next to the marbles. Sit on a bench so that both feet are flat on the ground. Using one foot, try to pick up half of the marbles one by one with your fingers and drop them into the bowl. Use the other leg to do the same with the remaining marbles.
With this exercise, the lower leg muscles are stretched and strengthened. Any ball will work, be it a tennis ball, baseball, hockey ball, golf ball, softball, etc. Even if you don’t have a ball, soda can work well.
Just sit on a hard chair and place the chosen ball or soda under the center of one of the legs. With a small amount of pressure, gently roll the foot back and forth over the ball. Repeat several times for each leg.
Walk in the sand
Walking on soft, uneven sand is a great way to strengthen your feet and joints, as well as stretch your leg and leg muscles, especially your calf muscles. A short, barefoot walk on the local beach is a relaxing way to strengthen your legs. If there is no beach nearby, a sandy beach, sand volleyball court, or desert can also work.
Worst Exercises for Plantar Fasciitis
Learning to jump
Typical jumping training or plyometric exercises should be avoided as you rehabilitate your plantar fasciitis foot. The sudden impact of jumping and landing on the feet during plyometrics can cause further injury, tearing and straining of the tendons in the heels and arches.
Run or jog
These two forms of cardiovascular exercise are the most common causes of plantar fasciitis and other foot injuries in the first place. It’s no surprise that it’s a bad idea to continue running or jogging while suffering from a foot injury or foot condition. In addition to increasing pain and discomfort, the hard and constant impact on the foot during these activities can cause strains, injuries, and tears in the muscles and tendons of the foot.
Jump jumps, also known as squats or burpees, are bad news for those with plantar fasciitis. The sudden impact of jumping and landing on the feet in addition to the quick movements of burpees can easily cause them to re-injure or worsen their plantar fasciitis.
Popular team sports such as football, basketball, soccer, lacrosse, rugby, and field hockey should be avoided while recovering from plantar fasciitis. Sudden foot movements and the constant impact of running and jumping can cause the fascia to become strained, torn or re-injured.
Aerobics and dance
One might think that aerobics and dance cardio are safer exercises for plantar fasciitis because of the lower impact on the feet. Like jump training, both of these cardio exercises involve long periods on the legs and the sudden, hard impact on the legs from jumping and jumping.
To recover quickly from an injury or episode of plantar fasciitis, it is important to balance foot rest with proper and safe exercises that strengthen the feet. To find out if you have plantar fasciitis or to learn about safe and beneficial exercises to reduce pain, improve flexibility and speed healing, contact a podiatrist today.
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