If you have been diagnosed with plantar fasciitis, you know just how painful this condition can be. Although plantar fasciitis is curable, it can take several months before you are pain free. Fortunately, there are several plantar fasciitis exercises you can do at home that have been proven to relieve the pain and shorten your recovery time.
Perform these plantar fasciitis exercises along with wearing a night splint, using shoe inserts, avoiding excessive activity, and taking any medication recommended by your doctor. Start slowly and carefully, so you don't make your plantar fasciitis worse. It is better to do several light stretching sessions throughout the day rather than one intense session.Wall-Stretches
With both hands on a wall, place one foot behind the other, and slowly push back against the rear foot. Hold it for a count of 20, then switch feet. Stretch both feet 5 times each. Don't bounce and only stretch as far as you are comfortable. You can gradually increase this stretch as the plantar fasciitis pain lessens. You can bend your knee to deepen this stretch.
This plantar fasciitis exercise has the same effect as the wall-stretches, but is performed while sitting down. Cradle the ball of your foot in a small towel, and use both hands to gently pull back on the towel. Hold for a count of 20. Repeat 5 times. Keep your legs straight and be careful not to pull back too far.
When you have plantar fasciitis pain, your natural response is to alter the way you walk, eliminating those positions that hurt the most. The purpose of this exercise is to help maintain your ankle's range of motion. While sitting, point your toes, and use the tips of your toes to spell out each letter of the alphabet. Make the letters big and well-formed, so you can exercise your ankle fully.
Freeze a water bottle, or a can of vegetables. While sitting, place the can or bottle on the floor under your sore foot. Press your foot down gently and roll the can back and forth for 10 minutes. The cold reduces the swelling, while the rolling action stretches the tendon. Repeat this plantar fasciitis exercise every 30 to 40 minutes.
Do these exercises each day to cure plantar fasciitis. These exercises are particularly helpful in the morning when your plantar fasciitis pain the worst. Make sure you talk to your doctor before you begin any plantar fasciitis treatment program.