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Plantar fasciitis causes pain and inflammation in the heel, especially in athletes. Treatment includes rest, ice, anti-inflammatory medication, and plantar fasciitis exercises to stretch and strengthen the area. Consult with a doctor or trainer for appropriate exercises. Strengthening exercises should be done sparingly and under supervision. Persistent pain should be reported to a doctor.
Plantar fasciitis is a condition that causes pain, inflammation, and swelling of the protective tissue on the bottom of the heel. It is an especially common injury in athletes who tend to put a lot of pressure on the heels and Achilles tendons when running and jumping. Doctors may prescribe anti-inflammatory medications and suggest insoles to help manage pain, but the mainstay of treatment is a plantar fasciitis exercise regimen. The goals of the exercise are to stretch and loosen the ankle tendons, strengthen nearby muscles, and reduce the risk of further injury. Patients can determine which plantar fasciitis exercises are most appropriate for their specific conditions by consulting with their doctors, physical therapists, or trainers.
The symptoms associated with plantar fasciitis can range from mild and uncomfortable to severe and debilitating. Some people are unable to walk or even put on shoes due to tenderness and swelling. Doctors generally recommend that patients rest their heels, apply ice, and take anti-inflammatory medication for several days before attempting plantar fasciitis exercises. Trying to participate in an activity while the heel is still very sore can worsen, rather than relieve, pain and swelling.
Once the heel begins to feel better, an individual can begin light plantar fasciitis stretching exercises. The affected band of plantar fascia tissue in the heel is usually very tight after injury, and stretching it can loosen the fibers and significantly reduce discomfort. One particularly effective exercise, called the belt stretch, involves sitting with your leg straight and wrapping a belt around the ball of your foot. With the knee straight, the belt is gently pulled with both hands to stretch the Achilles tendon. When the stretch becomes comfortable, an individual can pull harder while using the leg muscles to keep the foot pointing up.
Another popular stretching exercise involves standing up, holding onto a table, and slowly lowering yourself toward the floor. A person should squat as comfortably as possible, hold the pose for several seconds, and then slowly stand up. This exercise is most effective if the heels are kept on the ground at all times. At first, a person can only perform one or two squats, but the repetitions become easier as the plantar fascia loosens up.
As the heel loosens and pain subsides, an individual may begin more intensive plantar fasciitis exercises to strengthen the area. He or she can perform weighted squats or jog short distances after stretching and warming up the legs thoroughly. Strengthening exercises should be done sparingly, with rest periods in between and, if possible, under the supervision of a trainer. Pain that persists or returns despite plantar fasciitis exercises should be reported to a doctor so that surgery or other rehabilitative techniques can be considered.
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