Plantar Fasciitis – Exercises To Reduce Pain
The stress placed on the ligament’s plantar fascia can cause heel pain. This is caused by small tears and inflammation. The ligament can be strengthened by strengthening and stretching exercises. This can increase flexibility and reduce stress on the ligament itself.
Plantar fasciitis exercises, when combined with other steps like resting, avoiding activities that make heel pain worse plus using ice, or orthotic insoles, can relieve heel pain quite successfully.
Plantar fasciitis exercises may be particularly helpful in reducing heel pain after you get out of bed.
Talk to your doctor if you have any questions about these exercises, or if you feel your heel pain getting worse.
How to do exercises designed for plantar fasciitis
Stretching after exercise or sports can help to increase flexibility and reduce the risk of injury, which is akin to warming your body up before doing anything.
To relieve pain and inflammation, you may need to take a nonsteroidal anti-inflammatory drug (NSAID), such as naproxen or even ibuprofen. To relieve pain and to allow the person to enjoy the recommended exercise, some people take NSAIDs anywhere from 30 minutes to an hour before they begin to do any form of exercise. Some people also take NSAIDs while and after exercising.
Take precautions when using medicines. Follow all instructions. Another great way to relax and reduce the pain caused by plantar fasciitis is to use massage chairs with a foot massage feature like Quies Massage Chair by Human Touch.
Ice your heel after you’ve done some exercise to relieve inflammation and pain.
Stretching before you get out of bed
Plantar fasciitis can cause severe heel pain when people take their first steps out of bed in the morning. This is due to the tightening and tearing of the plantar fascia during sleep. Heel pain can be reduced by massaging or stretching the plantar fascia before getting up.
Before standing, stretch your foot by moving it up and down at least 10 times in a systematic fashion.
To stretch the plantar fascia, do toe stretches.
To stretch the bottom of your foot, you can use a standard towel (towel stretch).
You can also take other steps to reduce heel pain after you get out of bed and start to exercise. You can:
While you are sleeping, wear a night splint. Night splints keep the foot and ankle in a position that allows the plantar fascia and the Achilles tendon to be slightly stretched.
Before getting out of bed, massage your bottom with the plantar fascia.
Even if you are just going to the bathroom, always wear shoes whenever you get out of bed. Wearing soft orthotic plantar fasciitis inserts that are designed to treat and support the arch and cushion the plantar fascial attachment in the heel. This rests the plantar fascia and gives it time to heal. You can choose from quality sandals, standard shoes, or even athletic shoes that will provide much-needed arch support.
You should feel a pull when you stretch. They shouldn’t cause pain. Ask your doctor or physical therapist which exercises are best for you before you start to do any of these activities.