Plantar fasciitis is the most common cause of foot and heel pain, affecting 2 million people each year. The fascia is connective tissue that surrounds and penetrates every muscle, coats every bone, covers every organ, and envelops every nerve and blood vessel. Symptoms of plantar fasciitis can range from mild to severe, making even simple activities like walking and standing unbearable. We have given you the tools in our article, 3 Steps to Alleviate Plantar Fascia Pain to alleviate the acute pain associated with this condition, but long-lasting relief requires proper mechanics at your foot and ankle. Here are a few of our favorite tips and exercises to prevent and heal your plantar fascia pain.
Ready to Mobilize!
Tight ankles and stiff toes place more demand on foot, stressing the plantar fascia. Watch the video below to learn some stretches to loosen up or follow the instructions following this video!
Now That We've Mobilized - Time to Strengthen
The muscles that support your arch of your foot play a large role in foot posture, walking mechanics and the stresses placed on your plantar fascia. If strengthening exercises are not implemented, you may find yourself being stuck for life in orthotics, orthopedic shoes, or worse, at the mercy of injections or surgery.
Strengthen the bottom of your foot with exercises like towel curls, arch lifts and stumping.
Get your butt in gear! The gluteals (buttocks) are large, powerful muscles that help to control your hip, knee and… you guessed it... your foot and ankle! Try this - stand barefoot in front of a mirror. Notice how your arches feel and their position in the mirror. Now squeeze your buttocks together like you are holding onto a winning lottery ticket between your cheeks (I know... descriptive). You will notice that when you squeeze your buttocks your arches lift. Let’s put this to good use, shall we? Here are 2 exercises that build the strength and control of your arch and buttocks!
Want to know more? Join us for our FREE Foot and Ankle Webinar Saturday, May 15th via zoom! Click HERE to register for this free webinar.
As always, the above recommendations are based on accurately diagnosing the cause of your foot pain. If you are unsure of what is causing your foot pain, please call 661-383-9828 or CLICK HERE to schedule an evaluation with one of our doctors of physical therapy. Our team will diagnose the cause of your pain and guide you on your path to pain-free living.