Plantar fasciitis is characterized by the inflammation of the plantar fascia, the fibrous tissue that runs across the bottom of your foot and that connects your heel bone to your toes. While plantar fasciitis can be bothersome and debilitating, it is highly treatable.
For mild to moderate cases of plantar fasciitis, non-surgical approaches are usually the first-line treatment. This includes medications, stretching and strengthening exercises, icing, resting, and the use of orthotics. Your doctor may recommend a combination of these options to ensure a positive outcome.
Stretching and strengthening exercises ease the stress on the arch of your foot, helping you walk correctly with far less discomfort. It’s easy to add these beneficial exercises to your daily routine, especially since they require no elaborate equipment, and some of them can be performed even when you’re still in bed.
Stretching Exercises Upon Waking Up
Here are some stretching exercises that you can do before starting your day to alleviate the pain and enable you to function optimally the rest of your day.
· Towel Curls
Place a small towel on the floor. Using your toes, gently grasp the towel, and pick it up. Do this 10 times; repeat with the other foot.
· Toe Stretches
Sit on the floor with your legs extended straight in front of you. Grab your toes, hold them, then pull them gently toward your body. Hold for 30 seconds.
· Ankle Circles
Sit on the floor with your legs extended. Place a small, rolled towel under the back of each ankle, then make small circular motions with your toes of each foot.
· Calf Stretches
Stand with hands on a wall. Extend one leg straight back, resting your heel on the floor. Bend the other leg at the knee, keeping your heel on the floor.
Move your hips toward the wall, stretching the calf muscles on the extended leg. Hold the position for 30 seconds, and switch to the other leg.
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Everyday Exercises
Stretching and strengthening exercises are best done twice or thrice a day; you do not need to do them all at once. You can incorporate the exercises mentioned above with the following.
To start, use a rolling pin or tennis ball. While you’re seated, move the rolling pin or ball using the arch of your foot. Continue doing this exercise while you are standing up, then proceed with these exercises.
· Plantar Fascia Stretches
Flex your foot up and down 10 times before standing, then stretch your toes, to stretch your plantar fascia. Incorporate towels stretch to exercise the bottom of your foot.
· Marble Pickups for Strengthening
To do this, prepare some marbles and a cup and put them on the floor. Using your toes, try to pick each of the marbles up and put them in the cup one by one.
Plantar Fasciitis Treatment in Baltimore, MD
At the Orthopaedic Associates of Central Maryland, we provide comprehensive, cutting-edge treatment for a wide range of orthopedic and podiatric conditions, including plantar fasciitis. We have board-certified orthopedic physicians whom you can trust with your care.
At the Orthopaedic Associates of Central Maryland, we employ sophisticated advances in the field of orthopedic medicine, and the decades of experience and expertise of our providers enable us to deliver exceptional patient outcomes.
To book a consultation at one of our five locations, call us at (410) 644-1880 or toll-free at (855) 4MD-BONE. You may request an appointment using our online form as well.
