6 exercises for plantar fasciitis to relieve foot pain

 6 exercises for plantar fasciitis to relieve foot pain

If the soles of your feet often hurt a lot, you may be suffering from what is called plantar fasciitis. It is defined by the inflammation felt all over the flat part of our daily support, from the heel bone to the end of the toes. While it usually occurs in athletes, this injury spares other segments of the population, especially women over 45.

To remedy this, it is important to be aware of certain factors. The most common are wearing the wrong shoes, having flat or overly arched feet, standing too long on a hard, flat surface, or playing certain sports without the necessary equipment.

When plantar fasciitis occurs, the discomfort can be extremely distressing. Especially since when it is not taken care of and taken into account, it can worsen and ultimately constitute a persistent fragility. To remedy this, here are 6 exercises to do on a daily basis that will reduce the pain:

1) Stretching the soles of the feet

This exercise will help relieve the pain and tension accumulated in the foot, calf and ankle. To get started, get a foam yoga brick and place it on the floor. If you don't have one on hand, you can use another sparkling medium of your choice. The important thing is that the latter is high enough to perform the exercises we suggest.

Place your toes on the brick, keeping your heel on the ground, then support yourself lightly on the front of your foot on the support.

Hold this position for 30 seconds then change your foot. The exercise should be repeated twice for each leg.

2) toe stretch

The goal of this exercise is to stretch the upper part of your foot to release the tension caused by plantar fasciitis.

Place the front of your foot on the yoga brick, then lift your heel up, resting on your toes to stretch the arch of the foot.

For an even more effective stretch, try resting all of your weight on your toes.

Hold this position for 30 seconds, then change feet. The exercise is to be repeated 3 times on each side.

3) Calf stretch

This exercise strengthens your ankles and calves to relieve pressure on the foot.

Place both of your feet on the yoga brick. Feel free to help yourself with your hands, leaning them against a wall to maintain balance.

Next, gradually lower your left foot, as if you want to touch the ground with your heel, then bend your right leg, resting on your toes. Make sure you put enough pressure on the front of your right foot to contract your calves.

Repeat this movement 10 times, then change your foot.

4) The rolling of the tennis ball

You will need a tennis ball for this exercise. By massaging the soles of the feet, you will be able to relieve foot pain in the office or at home.

To do this, sit down on a chair and place the tennis ball on the floor in front of you.

Step onto the ball, making sure the ball is level with the arch of the foot, then roll the foot back and forth from toe to heel. When you feel any areas of tension, stop rolling and stay in position for 30 seconds. Then switch to the other foot.

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5) heel pressure

To release heel pressure, this exercise also requires the use of a tennis ball.

As in the previous exercise, sit down in a chair and place the tennis ball in front of you.

Rest your forearms on your legs and place the heel of your foot on the ball.

As you increase the pressure on your thighs with your arms, press your heel onto the tennis ball and then lift it back up to the starting position.

Repeat this movement for 60 seconds, then change your foot.

6) toe rolling

This exercise, which is also performed using a chair and a tennis ball, strengthens the arch of the foot.

To do this, put your heel on the ground and your toes on the tennis ball.

Wrap your toes around the ball, as if you were trying to catch it to lift it.

Keep this pressure on your toes for a few seconds, then release.

This exercise is to be repeated 10 times before moving to the opposite foot.