Plantar fasciitis can be rather painful and can lead to hindrance in movement. The pain is particularly severe when you stand up after a period of prolonged rest or are indulging in activities such as running. To get rid of plantar fasciitis and to hasten recovery, the fascia needs to be stretched.
As has been mentioned in WebMD, the purpose of the exercise routines is to stretch the fascia so that additional strain is not exerted on the heels and the pain can be alleviated.
The exercise routines
1. Stretching exercise
To stretch the plantar fascia, you need to pull up your toes with your hands and hold the stretch for a period of 30 seconds. The routine is to be repeated five times in a row and should be done at least three times in a day. It will take some time, but eventually the pain will subside.
2. Rolling exercise
Another exercise that would serve to stretch the fascia is to roll the foot over a round object. A ball, weight bar, or a rolling pin can be used for the purpose. Move the foot multiple times over the object while applying an increased downward pressure. If you make use of an object that can be cooled in a freezer, you would be able to acquire a cool therapy simultaneously. Do the exercise for 10 minutes in a day.
3. Gastrocnemius stretch
The leg that you want to stretch should be placed behind while you lean forward. Ensure that the heel is in contact with the floor throughout. Remain in the position for 20 to 30 seconds and repeat it thrice. You can do this exercise several times in a day as it does not aggravate pain.
While you are in the position, you should feel a stretch in the posterior part of the lower leg. If not, the leg needs to be moved back further.
If pain is experienced
While performing any of the routines, if pain is aggravated, it is advised that you stop doing the routine immediately and let your foot rest for a while. It could be that you are doing it in the wrong manner. Taking help from a professional trainer to learn how to perform the routines correctly would be a better option for you. Ignoring the pain and carrying on with the exercise can do you more harm than good.
Tip: Best Shoes for Plantar Fasciitis – reading this article will help you pick the right shoes for running, walking as well as other activities.