Top 2 Plantar Fasciitis Exercises
Unlike what you may believe, plantar fasciitis is not that uncommon. The truth is that most people are only aware of it when they start feeling the pain in their heels. Just to give you an idea, heel pain affects more than half of Americans and the most common cause is plantar fasciitis.
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The reality is that this can be easily understood by the fact that repetitive motion from step aerobics or running can damage or tear the plantar fascia. This may also be due to weight gain. Ultimately, it causes inflammation and pain.
So, how can you ease the pain?
Top 2 Plantar Fasciitis Exercises
The truth is that there are many different exercises and stretches that you can do at home that will help you ease the pain. Here re some of the most popular ones.
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#1: Stretch Your Calves:
The only thing that you need for this plantar fasciitis exercise is a wall near you. All you need to do is to stand an arm’s length from a wall and then place your right foot behind your left. Then, you should gently and slowly start bending your left leg forward. Notice that you need to ensure that you maintain your right knee straight as well as your right heel should be on the ground. Hold the position for about 15 to 30 seconds and release. Repeat it 3 times. Then, do the same thing for the opposite leg.
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#2: Stretch Your Plantar Fascia:
For this plantar fasciitis exercise, you will need to use a chair and this exercise will be performed while you are sitting. While this may seem strange, you can be sure that it will help you ease the pain. Make sure to remember to sit up straight all the time.
The first thing that you need to do is to sit straight on the chair. Then, just roll your foot back and forth over an ice-cold can, a foam roller, or just a frozen water bottle. You should do this exercise for about 1 minute for each foot. Next, just cross one leg over the other. It is time to stretch your big toe.
To do this, you need to grab your big toe and pull it gently toward you. Just hold the position for about 15 to 30 seconds. Do this 3 times and then do the same for the other foot.
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If you think that the exercises are over, we still have a final one that you can also do when you are sit. For this one, you just need to first fold a towel lengthwise to make an exercise strap. Now, sit down on the chair and place the towel that you previously folded under the arches of both feet. Now, you need to grab the ends of the towels with both hands and gently pull the tops of your feet toward you. Try to hold the position for about 15 to 30 seconds. You should repeat this exercise 3 times.
