Plantar fasciitis is an inflammation of the tissue along the bottom of your feet that connects your heel bones to your toes. If you feel intense heel pain, this might be the source. Try these exercises to obtain relief from this inflammation.
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#1 – Mountain Chair
Begin in an upright standing position with your feet shoulder-width apart, maintaining proper alignment with your head, shoulders, hips, and legs. Extend your arms overhead. Contract your abdominal muscles then bend through your hips and knees to move into a low squat position, similar to sitting in a chair. Take a couple of deep belly breaths, in through your nose and out through your mouth. Return to the starting position and repeat the movement.
Mountain-Chair
Start with one set of 5 to 10 repetitions. The intensity of this exercise is light.
#2 – Runner’s Stretch
Begin in an upright standing position with your hands against the wall. Take a big step back with one foot, keeping your toes pointing straight ahead and your heels flat on the floor. Bend your front knee and straighten your back leg. Maintain proper alignment with your head, shoulders, and hips. Hold this position for 30 seconds. Return to the starting position and repeat the movement on the opposite leg.
Runner’s Stretch
Start with one set of 1 repetition on each side, holding for 30 seconds. The intensity of this exercise is light.
#3 – Calf and Plantar Stretch
For this exercise, use a block, book, or any other stable and elevated surface that you can step your foot against. Place the block against the wall. Begin in an upright standing position with your hand against the wall. Move your feet back to increase the angle of your body. Bring one foot up against the block just below your toes. To intensify the stretch, bring your front knee to the wall, holding this position for 30 seconds. Return to the starting position and repeat the movement on the opposite side.
Calf and Plantar Stretch
Start with one set of 1 repetition on each side, holding for 30 seconds. The intensity of this exercise is light.
#4 – Foot Stretch From Table
Begin in a four-point position, with your hands underneath your shoulders and your knees underneath your hips, curling your toes underneath your body. Tighten your abdominal area and shift your hips back toward your heels, intensifying the stretch on your foot. Extend both arms out front, maintaining proper alignment with your head, shoulders and hips. Hold this position for 60 seconds. Relax and return to the starting position.
Foot Stretch From Table
Start with one set of 1 repetition, holding for 60 seconds. The intensity of this exercise is light.
#5 – Straight Leg Raise
For this exercise, use a strap, towel, or anything that you can wrap the bottom of your foot with. Lie on your back on the floor with your knees bent. Straighten one leg, pressing your foot against the wall, and maintaining proper alignment with your head, shoulders, hips, and legs. Wrap the strap around your opposite foot just underneath the toes, holding the strap in both hands. Tighten your core and lift one leg, ideally to a 90-degree angle. Pull the strap evenly, intensifying the stretch on the muscles on the back of your leg. Hold this position for 60 seconds. Lower your leg down and repeat the movement on the opposite side.
Straight Leg Raise
Start with one set of 1 repetition on each side, holding for 60 seconds. The intensity of this exercise is light.
#6 – Big Toe Pull
Begin in an upright sitting position with your legs crossed in front of your body. Looking for a stretch in the arch of the foot, pull your big toe up toward the inside of the calf with one hand, following toward the outside of the calf. Alternate the movement for 60 seconds. Relax and repeat the movement on the opposite side.
Big Toe Pull
Start with one set of 1 repetition on each side, holding for 60 seconds. The intensity of this exercise is light.
Give these six exercises a try and see if you don’t experience relief from plantar fasciitis.
If you are looking for a guide to eliminating your plantar fasciitis pain, make sure to check out Plantar Fasciitis Relief in 7 Days!
