Plantar fasciitis is a foot condition that can affect just about anyone. It typically affects those that are on their feet a lot or those that are overweight. If you happen to be someone that has this foot condition, which is a condition in which the tendon in your foot that runs from the toe becomes inflamed when you walk throughout the day, you may not initially feel pain. However, after a while, when you first take your steps of the day, you may feel a lot of pain, or when you rest at night you may feel the pain from this condition. If you have this type of pain from plantar fasciitis, you should get treatment help from a podiatrist. There are exercises you may be recommended to do at home to help alleviate the pain caused by this condition. Read on for some of these exercises to help you.
Object Pick-Up
Picking up objects with your toes can help to strengthen the foot muscles and can help ease the pain associated with this condition. Use something small or lightweight, such as a washcloth or a small ball, and use your toes to pick up the item. Use only your toes to do this, grip it with your toes, and then place it back down again. Repeat on the same foot at least 5 times, then repeat on the other foot. Do this daily to strengthen your feet.
Toe Point
Point your toes up towards the ceiling while in a seated position and then point them down towards the floor. Continue to do this at least 10 times to help with motion and to strengthen the tendon in your foot. If you aren't able to do this on your own, or you don't have this type of range of motion, you can use your hands to move your foot into the proper position.
Wall Press
Press your foot into the wall, bearing all of the weight on the foot being pressed into the wall, using your other foot behind you as leverage. Allow your foot to stretch into the wall, and add more and more weight to it as you continue this exercise. Repeat on the other foot. This is a good exercise to stretch your calf muscles and prevent an issue with your Achilles tendon.
All of these exercises can help you with plantar fasciitis, and they can also help add strength and flexibility to your feet to prevent other issues or injuries. Talk to your podiatrist about your foot condition and pain, and what other things you may be able to do to help ease your pain.
For more information about plantar fasciitis, contact a local podiatry center, like Advanced Foot Clinic.
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