Plantar Fasciitis Exercises - I Love Running Magazine


Plantar Fasciitis Exercises

by / Saturday, 21 November 2015 / Published in Injury Prevention
Arch Muscle Stretches

Plantar fasciitis can cause a lot of pain in your foot, which is bad news for a runner. After all, nobody wants to be in constant pain when they are exercising. Thankfully there are a range of running shoes and other tools that you can use to minimize the effects as much as possible, but not even that is enough for many people.

If you find that you are still suffering from the effects of plantar fasciitis, despite having everything that you need to make your running as safe as possible, you should try out some of these plantar fasciitis exercises to help remedy the issue and make your running all the more comfortable.

Calf Stretches

Calf Stretching







Long term sufferers of plantar fasciitis may already be aware that the problem is often at its worst when you first wake up in the morning. Those first few steps can often be agony of you don’t take the proper precautions, which can lead to you aggravating the injury and potential putting yourself in a condition whereby you won’t be able to run at all late in the day. Calf stretches allow you to loosen those muscles up when they are at their tightest in the morning, which means they no longer pull on your heel. All you need to do is grab a belt or rubber band and loop it around the ball of your foot while keeping your leg straight. Pull the band towards your body until you feel a stretch in the lower part of your leg and hold it for about half a minute. Repeat this four or five times each morning to start seeing results.

Arch Muscle Stretches

Arch Muscle Stretches

This one is nice and simple, allowing you to work on those arch muscles so that your foot is stronger and you don’t rely on your heel to absorb as much impact, thus reducing the pain caused by plantar fasciitis. All you need to do is grab a towel and lay it on the floor. Place your foot on top and start gripping the towel with your toes, creating a ball in your foot that should result in a stretching sensation. Hold the towel for about thirty seconds, release and then do it again. Try to do this a couple of times a day and your foot should be a lot stronger and able to absorb impact as a result.

Tennis Ball Massage

Tennis Ball Massage

We all love a good foot massage, but they can cost an awful lot of money if you’re letting a professional get their hands on your feet. Instead of doing that, you can instead use this simple massage technique to achieve all of the benefits without any of the cost, ensuring that the tissues in your feet stay nice and supple. All you need to do is grab a tennis ball and lay it on the floor. Place your foot on top of the ball and just gently roll it around, placing enough pressure on the ball itself to get a good massage. This will loosen up your Plantar fasciitis if you do it for a few minutes, though you will probably experience a little bit or soreness in your foot as a result.

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We recommend that you try all of these Plantar fasciitis exercises for yourself and see if they can benefit you. They don’t cost much money and will help to loosen and strengthen the muscles you need to remedy the issue. If you’re unsure whether or not you have plantar fasciitis, take a look at some of the symptoms. If you find you’re experiencing these issues, the likelihood is that you are suffering from the problem and you should get to work trying to remedy it as quickly as possible.

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