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Exercises That Cure Plantar Fasciits

Updated on December 31, 2013

How to Exercise Sore Feet Away

If you have sore, aching, or pain in your feet you may have plantar fasciitis. If you have been diagnosed with plantar fasciitis and tried every insole, orthopedic shoe, therapy and yet the pain still remains you might be leaving out one important factor. Exercise. I don't mean walking, I mean actually doing foot specific stretches and exercise.

The foot contains 19-20 muscles and not all of them are used for walking. Some are for balance and when our body gets out of balance walking alone does not exercise the feet properly.

Exercising may not totally cure plantar fasciitis but it can help sore and hurting feet get better, but it doesn't happen overnight, because the foot pain didn't start overnight. Recovery from planter fasciitis, heel spurs, muscle strains, and ankle injuries can all be treated with a combination of exercise, physical therapy, and good shoes.

Over time foot pain changes the way you walk, and thus affects the foot, ankle, leg, hip and back. Suddenly the pain in your foot becomes a much bigger problem that affects the whole body. Physical therapists, chiropractors, exercise physiologists all agree that changing exercise habits is a conscience effort and It's a matter of developing a habit and changing a habit takes three weeks before it's a way of life.

Foot exercises can be easily done from sitting in any chair, when you're standing, and even walking up the stairs.

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Exercises for Plantar Fascittis - Strength and Conditioning

We abuse our feet by not wearing supportive quality shoes , wearing shoes that worn out and no longer supportive. I've had more than one person tell me a pair of running or walking shoes are only good for 500 miles, or size months.

We often forget about foot care until our feet start hurting. To help prevent foot pain a regular exercise routine should be established.

Before starting any exercise program discuss a program with your podiatrist, doctor, physical therapist, or strength and conditioning coach. Mild discomfort is to be expected during stretching and exercising, but it should not hurt. If it becomes painful, stop. Adjust the range of motion and the number of repetitions.

This video is an excellent tutorial and explanation of the various muscle groups that need strengthening in order to heal plantar fasciitis.

Physcial Therapy Products - Pain Relief For Your Feet

There are some wonderful products made to exercise your feet and aid in pain relief. Some are meant to increase blood circulation to the bottoms of the feet and aid in healing. Others are devices designed to strengthen muscles and ligaments in the foot and ankle.

Consider buying two of the same product, one to use at home and the other to keep under your desk at work. No one will know you're exercising your feet, but when they notice the extra spring in your step at the end of the day they might ask.

Pro-Tec Athletics Plantar Fasciitis Massage Balls
Pro-Tec Athletics Plantar Fasciitis Massage Balls

Don't have a golf ball? These will take their place and come in various sizes to pinpoint specific points on the bottom of the feet.

 
TheraBand Foot Roller for Foot Pain Relief, Massage Ball Roller for Arch Pain, Plantar Fasciitis Treatment, Heel Spurs Reliever, Tired Feet, Best Foot Massager with Ridges for Self Myofascial Release
TheraBand Foot Roller for Foot Pain Relief, Massage Ball Roller for Arch Pain, Plantar Fasciitis Treatment, Heel Spurs Reliever, Tired Feet, Best Foot Massager with Ridges for Self Myofascial Release

Roll your foot on this Thera-band roller and it will stimulate the blood supply to your feet and massage away the aches and pains.

This can be used barefoot, with socks, as you are sitting at your desk, or standing up for more pressure. Works great for adhesions.

 
The Original Stretch Out Strap with Exercise Book by OPTP – Top Choice of Physical Therapists & Athletic Trainers
The Original Stretch Out Strap with Exercise Book by OPTP – Top Choice of Physical Therapists & Athletic Trainers

When I had ankle surgery my physical therapist gave me a series of stretching bands. At first I thought, what will these do, but after using them for a couple of weeks I realized that the tension exercises worked.

 

Frozen Water Bottle Exercise - Reduces Swelling in the Feet

Standing on your feet for eight hours will make even the average persons feet ache. But with someone with plantar fasciitis your feet are sore, tired, swollen, and sometimes just down right painful.

Before sitting down in the chair to relax for a few minutes grab a frozen water bottle from the freezer and do a few rolling foot exercises. The frozen water bottle helps reduce the swelling of the plantar fascia and combined with the toe stretches stretches the ligament to help your feet feel better.

Physical Therapy For Plantar Fasciitis - Continued stretching and exercise relieves foot pain

A few hours a week at the physical therapists office is not going to be sufficient to alleviate pain and restore the body to normal functioning.

Physical therapists understand the importance of continuing exercise and care at home when it comes to foot and ankle pain. You can bring the physical therapy home with the same devices and products the professionals use and continue your treatment and healing on your own time.

Ankle Exercises for Plantar Fasciitis - Good for Runners

Inversion and eversion exercises strengthen the ankle and the ligaments attached to the foot. These really do work! I work a desk job and take off my shoes and do foot exercises throughout the day. During the course of the day I probably do a total of two hours of foot exercises. By the end of the day the bottom of my feet have a warm tingly feeling and I can honestly say my feet feel better.

Within a week I noticed a big decrease in my morning foot pain.

Yamuna Body Rolling Foot Wakers - Increase the Circulation in your Feet

These bumpy hollow cups are more than they seem. Two Foot Wakers come in each kit along with a step by step DVD outlining various exercises and levels. Also beneficial for people who have recently had foot ankle surgery or suffering from the effects of diabetes.

Caution: For anyone with very sensitive painful feet wear socks or place a towel over the Foot Wakers. Start gradually and massage not only the bottoms of your feet, but the sides and the heel. You will see pain relief.

Yamuna Body Rolling Foot Wakers
Yamuna Body Rolling Foot Wakers

You can use this therapeutic device at work when sitting at your desk. Reviews have been tremendous.

Everyone from physical therapists to chiropractors and people with foot pain have seen a reduction in pain and relief from plantar fasciitis.The increase in blood circulation causes a warming of the feet and stimulates healing.

 

Golfball Exercise for Plantar Fasciitis - Home Remedy for Plantar Fasciitis

A golf ball or tennis ball can be used to to heel plantar fasciitis and break down adhesions and stretch the plantar fascia ligament. This is an easy and convenient exercise to do while sitting at the computer at work or at home.

Free Foot Exercises

It might be strange to think about specific exercises for your feet, because don't we do that everyday? We stand, walk, run in them, but maybe that's the problem. Here are additional foot exercises and stretches that can be done just about anywhere.

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    • RoadMonkey profile image

      RoadMonkey 4 years ago

      Thanks very much. I am going to bookmark this page and try out the exercises.

    • Splodgered profile image

      Splodgered 4 years ago

      Just tried the golf ball exercise because i had one handy. Absolute bliss. Thanks for this information.

    • weirdproduct profile image

      weirdproduct 4 years ago

      Saw your link on the forum. I never even heard of that phrase before, but thanks for the information about it! Great lens!