Learn How To Relieve Your Plantar Fascitis Exercises
Plantar fasciitis exercises can help to stretch the calf muscles and Achilles tendon. This can ease the pain of plantar fasciitis and also help to prevent it from returning.
Heel stretches are a good place to start when stretching the foot for plantar fasciitis. To do a heel stretch, stand with the affected foot behind the other foot. Bend the knee of the rear leg and lean forward, keeping the heel of the rear leg on the ground. Hold this stretch for 30 seconds and repeat it a few times.
To stretch the Achilles tendon, sit with the affected leg crossed over the other leg. Use your hands to pull the toes of the crossed leg toward you. Hold this stretch for 30 seconds and then repeat it a few times.
You can also do some calf raises to stretch the muscles in your feet. To do a calf raise, stand with the balls of both feet on a raised surface. Lower your heels below the level of the raised surface and then raise them up again. Repeat this exercise 10 times and then do it again with your knees bent.
Additionally, there are some exercises you can do to strengthen the muscles in your feet. One such exercise is to pick up marbles with your toes. Another is to curl your toes under and then release them.
Finally, you should always wear supportive shoes, and use arch supports or orthotics if necessary. This will help to prevent plantar fasciitis from returning.
If you have plantar fasciitis, these exercises can help to ease your pain and prevent the condition from returning. Be sure to talk to your doctor first before starting any new exercise program.