3 Simple Excercises to Get Rid of Plantar Fasciitis

Plantar fasciitis is a very common condition that affects over 50% of adults at some point in their lives. The single biggest indicator that you have plantar fasciitis is foot pain when you first get out of bed in the morning. Those first few steps are going to feel painful and then it gradually goes away after a few more steps. Here are 3 basic exercises you can do to get rid of that pain.

1. Massage with a Lacross Ball

Massaging your plantar fascia is a very effective way to get rid of the pain you feel every morning. This can be done best with a lacrosse ball. A tennis ball or similar sized ball can work but we’ve found lacrosse balls to be the best in terms of firmness and having a slight give to it. Start by gently rolling the ball from the tip of your heel bone all the way to the balls of your feet. Go in “up and down” and circle motions to dig deep into the thick fibrous muscles of your plantar fascia. Do this for about 30 seconds on each foot a few times a day and you’ll see results in no time. The best part is that you can do it anywhere, in the office at your desk or on the couch watching TV.

2. Stretch it Out

Stretching your plantar fascia is also a great way to relieve those tight muscles on your foot. The easiest way is to lean against the wall and start doing a calf stretch. To focus on the plantar fascia, elevate your heel an inch off the ground while making sure to keep the balls of your foot planted on the ground. This alleviates the calf stretch and focuses on the plantar fascia. For a deeper stretch, use a stretch strap or towel wrapped around the balls of your feet. Pull the strap or towel towards you to stretch that tight plantar fascia.

3. Yoga Toes

This is a very simple strengthening exercise that will strengthen your foot muscles to prevent plantar fasciitis from occurring again. Start by standing up straight. Keep your big toe on the floor and raise all four of your other toes. Hold for one second and then alternate. Raise your big toe off the floor and keep the other four toes on the ground. Do this for 10 reps daily and you’ll see results in no time.