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Exercises and Foot Supports For Plantar Fasciitis

Updated on June 1, 2014

What Is Plantar Fasciitis?

For those who have never heard of Plantar Fasciitis it occurs when the plantar fascia gets inflamed.

The plantar fascia is a tough tissue which is found at the base of the heel bone and extends to the ball of the foot.

The plantar fascia 'supports the arch of the foot' and helps to channel the weight across the foot while walking and running. When this tissue gets inflamed it causes a sharp pain to arise from the area around the heel.

The heel pain hurts the most in the mornings.


How To Prevent Plantar Fasciitis

It’s important to treat plantar fasciitis at its early stages for if left untreated it can cause the formation of heel spur.

People who are overweight and those who wear the wrong type of footwear are more prone to getting plantar fasciitis than others.

Apart from wearing specially designed foot support, doctors also recommend foot exercises to treat plantar fasciitis. The two exercises my health care provider advised me to do was the ‘tennis ball roll’ and ‘stair step stretch’ exercise.


Tennis Ball Roll Exercise for Plantar Fasciitis

Keep a tennis ball under the arch of your foot.

Roll it back and forth for about 20 to 30 times. Rest and continue until you have completed 3 minutes of doing the exercise.

Make a point to do the exercise twice a day (once in the morning and at night before going to bed.

Stair Step Stretch Exercise for Plantar Fasciitis

Place your foot on a stair step. Make sure there’s a wall or stair railing to hold onto as support and prevent you from falling while doing the exercise.

First, lift your foot but keep your toes firmly fixed to the edge of the step. Stay in this position for 5 seconds. Slowly lower the heel to the ground to stretch it. Then lift it back up. Hold for 5 seconds. Lower it again. Repeat the exercise until you've done 2 sets of 10. For best results do the exercise twice a day, morning and evening.

Plantar Fasciitis Diagnosis & Treatment

Types of Foot Supports For Plantar Fasciitis Sufferers

Apart from doing foot exercises, there are specially designed foot supports plantar fasciitis sufferers can purchase to get relief from the pain and discomfort they experience.

Listed below are few such items.

Plantar Fasciitis Clinically Tested Shock Absorbing Heel Cup Insoles: Womens

These Heel Cup Insoles not only help bring relief to heel pain but can prevent further damage done by plantar fasciitis if worn regularly.

Contains a gel in the heel area to help ‘absorb shock and impact’ while walking.

Can be inserted in shoes in the sizes 6, 7, 8, 9 and 10.

Futuro Night Plantar Fasciitis Sleep Foot Support, Adjustable, Model No : 48507 - 1 Ea

The Futuro Night Plantar Fasciitis Sleep Foot Support is specially designed to be worn throughout the night while you sleep and to keep your foot in the correct angle to treat Plantar Fasciitis.

Provides a comfortable fit and is made from lightweight material. When worn it cushions the foot hence allowing the wearer to get a good night sleep.

Foot Rubz Foot Massage Ball for Plantar Fasciitis

The Foot Rubz Foot Massage Ball gives a good massage when rolled under the foot for a few minutes.

Recommended as a substitute ball to be used in place of the tennis ball which is normally rolled under the foot by some plantar fasciitis sufferers.

Has around 500 good reviews on Amazon so it’s definitely a ball worth considering.

Plantar Fasciitis Arch Support

The Plantar Fasciitis Arch Support can be worn over socks and gives a good comfortable fit.

It’s made from neoprene fabric and is ideal to be worn if suffering from heel pain and heel spur.

It has been given close to 150 Amazon reviews with some of the customers being sufferers of Plantar Fasciitis themselves.

North American Healthcare Foot Rocker for Plantar Fasciitis

The North American Healthcare Foot Rocker was designed by sports professionals to treat heel pain and only requires the user to do three 30-second stretches.

Has received up to 400 Amazon reviews and is said to not only bring relief to pain and discomfort caused by Plantar Fasciitis but also from Achilles tendinitis, ankle strain and arch pain.

© 2014 Suranee Perera


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