Many weekend warriors, hard workers, and professional athletes have experienced the debilitating pain and discomfort that comes with the condition called plantar fasciitis. The plantar fascia is the name given to the connective tissue that runs across the bottom of the foot between the metatarsal bones of the toes and the heel bone. When this tissue becomes irritated or even slightly torn from excessive stress and pressure, you may not even be able to walk without crutches or a foot boot until the tissue heals.
A less common condition called peroneal tendonitis creates similar symptoms but it affects the two peroneal tendons on the side of the foot. Always consult with your podiatrist first, because the individual treatments for these two conditions are very different.
Prevention and Treatment
A diverse mélange of stretching and strengthening exercises to deal with plantar fasciitis have been developed to help keep the Achilles tendons and calf muscles flexible and the arch high. People who have flat feet are much more likely to experience this condition, so see your foot doctor to determine what type of feet you have. It can have enormous repercussions all the way up your spine.
One of the best ways to avoid this injury and to keep a current injury from getting more pronounced is to take palliative measures involving stretching and strengthening exercises to heart.
The best 5 exercises to deal with plantar fasciitis are:
- Arch stretches—While seated, place one foot over your lap and pull the toes back to stretch out the plantar fascia. Hold for 20 seconds and repeat five times.
- Calf stretches—Facing a wall with one leg forward and one leg back, bend the knee of the front leg and stretch. Hold for 10 seconds and repeat ten times.
- Step stretches—Stand on the edge of a step and gradually lower your heels to produce a stretch in the Achilles tendons and calf muscles. Raise your heels up and repeat this exercise five times.
- Calf strengthening exercises—From a standing position, raise your heels to stretch out your calf muscles. Repeat 5 times
- Toe strengthening exercises—Spread your toes wide and release. You can build up some resistance to push your toes against with the use of an elastic band. Also, perform towel scrunches by placing a small towel on the floor and scrunching it back and forth with your toes.
For plantar fasciitis or any other problems you may be experiencing with your feet and ankles, contact your podiatrist right away. Schedule an appointment with the Foot First Podiatry in New Albany, IN. Our highly qualified podiatrist Zahid Ladha, D.P.M. is dedicated to providing the best diagnostic care and medical treatment for you and your feet. Contact us at (812) 945-9221 and schedule an appointment today!