Struggling to walk? Simple exercises for plantar fasciitis relief

You know that feeling. The alarm goes off, you roll out of bed, and you put your feet on the floor. Ouch. It feels like you have just stepped on a piece of Lego or a sharp stone. You might hop a little bit or hold onto the wall until the pain settles down.

If this sounds like your morning routine, you are likely dealing with plantar fasciitis.

I know how frustrating this condition is. It stops you from going for walks. It makes standing in line at the shop miserable. It can even make you grumpy because your feet just hurt all the time. You are not alone in this. It is one of the most common foot problems adults face.

The good news is that you can often fix this at home. You do not always need expensive treatments or surgery. Most of the time, the answer lies in simple movements and stretches.

In this guide, I will walk you through the best exercises for plantar fasciitis. I will explain why your foot hurts, how to stretch safely, and what else you can do to get back on your feet.

What exactly is plantar fasciitis?

Before we look at the exercises, it helps to know what is happening inside your foot.

You have a thick band of tissue under your foot. It looks a bit like a strong rubber band. It is called the plantar fascia. It runs from your heel bone all the way to your toes.

This band has an important job. It acts like a shock absorber. Every time you take a step, this band stretches to support the arch of your foot. It takes on a lot of pressure. In fact, experts say that every mile you walk puts tons of stress on your feet.

Sometimes, we put too much stress on this band, causing plantar fasciitis. This can happen if you:

• Stand for a long time on hard floors.
• Start a new exercise routine too quickly.
• Wear shoes that are flat or worn out.
• Have tight calf muscles.

When this happens, the band gets irritated and swollen. It gets tiny little tears in it. This is what causes that sharp pain in your heel.

The pain is usually worse in the morning because the band tightens up while you sleep. When you stand up, you stretch it out suddenly, and that hurts.

Why exercise is the best medicine

You might think that if your foot hurts, you should just rest it completely. Rest is good, but resting too much can actually make things worse when it comes to plantar fasciitis.

If you stop moving, your muscles get weaker and tighter. When your calf muscles (the muscles in the back of your lower leg) are tight, they pull on your heel. This pulls on the plantar fascia and causes more pain.

Gentle exercise helps in a few ways:

1. It stretches the band: This makes it more flexible so it does not pull as hard on your heel.
2. It loosens the calf: Loose calves mean less tension on your foot.
3. It strengthens the foot: Strong muscles support your arch better.
4. It improves blood flow: Blood carries healing nutrients to the sore area.

According to the NHS, doing regular gentle exercises is one of the best things you can do to ease plantar fasciitis pain.

Important safety rules

I want you to get better, not worse. So, please follow these safety rules for plantar fasciitis before you start.

Do not bounce
When you stretch, hold it steady. Do not bounce up and down. Bouncing can cause more tears in the tissue.

Warm up a little
Try to do these exercises after a short walk around the house or a warm bath. Warm muscles stretch better than cold ones.

Listen to your pain
This is the most important rule. A little bit of discomfort is normal when you stretch a tight muscle. It might feel like a gentle pull. But it should not feel like sharp pain.

Think of a scale from 0 to 10.

• 0 is no pain at all.
• 10 is the worst pain ever.

Try to keep your plantar fasciitis pain below a 5. If it goes above a 5, you are pushing too hard. Stop and rest. NHS Scotland suggests that you can modify the activity if it hurts too much.

The best exercises for heel pain

Here are the most effective exercises to help your feet. You do not need a gym or fancy equipment. You just need a wall, a step, a towel, and a can of beans (or a frozen water bottle).

Try to do these exercises two or three times every day. Consistency is key here. You might not feel a change in one day, but stick with it.

1. The Towel Stretch

This is the perfect exercise to do for plantar fasciitis before you even get out of bed. It helps loosen the foot before you take that first painful step.

How to do it:

1. Sit up in bed or on the floor with your legs straight out in front of you.
2. Loop a towel or a dressing gown belt around the ball of your painful foot. The ball of your foot is the padded part just below your toes.
3. Hold the ends of the towel with your hands.
4. Keep your knee straight.
5. Gently pull the towel towards you. You should feel a stretch in your calf and the bottom of your foot.
6. Hold this position for 30 seconds.
7. Relax and repeat it 3 times.

Experts at the Mayo Clinic recommend this stretch to help prevent pain.

2. The Wall Push (Calf Stretch)

Tight calf muscles are often the main cause of plantar fasciitis. This exercise targets those muscles.

How to do it:

1. Stand facing a wall.
2. Put both hands on the wall at shoulder height.
3. Step your painful foot back behind you.
4. Keep your back leg straight and your heel flat on the floor. This is very important. Do not let your heel lift up.
5. Bend your front knee and lean towards the wall.
6. You should feel a strong pull in the calf of your back leg.
7. Hold this for 30 to 45 seconds.
8. Relax and do it again 3 times.

You can also do a version of this with your back knee slightly bent. This targets a different part of the calf muscle. It is good to do both versions.

3. The Frozen Can Roll

This exercise is my favourite for plantar fasciitis because it feels like a massage. It cools the foot down to reduce swelling and stretches the band at the same time.

How to do it:

1. Get a can of drink or a bottle of water and put it in the freezer until it is cold.
2. Sit on a chair.
3. Place the frozen can on the floor.
4. Put the arch of your bare foot (or wear a thin sock) on top of the can.
5. Roll your foot back and forth over the can. Push down gently.
6. Roll it from your heel to your toes and back again.
7. Do this for about 5 minutes.

Warning: Do not do this for more than 10 minutes at a time. You do not want to freeze your skin! Oxford Health NHS suggests using a sock to protect your skin from the ice.

4. The Step Stretch

This gives a deeper stretch than the wall push for plantar fasciitis. You need a step or a sturdy box for this.

How to do it:

1. Stand on the bottom step of a staircase.
2. Hold onto the bannister or rail for safety.
3. Move your feet back so that your heels are hanging off the edge of the step. You should be standing on the balls of your feet.
4. Slowly lower your heels down towards the floor below.
5. Keep your knees straight.
6. You will feel a deep stretch in your calves and heels.
7. Hold for 30 seconds.
8. Lift your heels back up to the starting position.
9. Repeat 3 times.

5. Toe Curls

Once you have stretched the muscles, it helps to strengthen them. Stronger muscles in your foot can support your arch better.

How to do it:

1. Sit on a chair with your feet flat on the floor.
2. Place a small hand towel or a kitchen cloth on the floor in front of you.
3. Put your toes on the edge of the towel.
4. Use your toes to scrunch the towel up and pull it towards you.
5. Imagine you are trying to grab the towel with your toes.
6. Release the towel and do it again.
7. Repeat this 10 times.

For a harder challenge, you can try picking up marbles with your toes and dropping them into a cup.

Other ways to help your feet heal

Exercises are great, but they are not the only thing you need to do. Here are a few lifestyle changes that I recommend to speed up your recovery from plantar fasciitis.

Check your shoes

Take a look at the shoes you wear every day. Do they support your feet?

Old, worn-out shoes are bad for your feet. Flat shoes like flip-flops or ballet pumps are also not helpful. They offer no support for your arch. This puts more stress on the plantar fascia causing plantar fasciitis.

Try to wear shoes with a cushioned heel and good arch support. You might find that lace-up trainers are the most comfortable. If you have to wear flat shoes, you can buy heel pads or insoles from the pharmacy. These slip into your shoes and give you extra cushioning.

Pace your activity

I know it is hard to slow down, especially if you have a job that keeps you on your feet. But you need to pace yourself for plantar fasciitis.

If walking for 30 minutes hurts, try walking for 10 minutes instead. Take regular breaks. Sit down and take the weight off your feet when you can.

The NHS advises that you do not need to be completely pain-free to move, but you should not push through severe pain.

Manage your weight

This is a sensitive topic, but it is important for plantar fasciitis. When we walk, our feet carry our entire body weight. If you are carrying extra weight, it puts more pressure on your arches. Losing even a small amount of weight can reduce the stress on your feet and help reduce the plantar fasciitis pain.

Mistakes to avoid

When we are in pain, we often try anything to fix it. But some things can do more harm than good for plantar fasciitis.

• Don’t walk barefoot: Walking on hard floors without shoes is tough on your feet. Even inside the house, try to wear supportive slippers or sandals.
• Don’t ignore the pain: If you keep pushing through the pain, you can turn a small problem into a big one. It is okay to rest.
• Don’t expect instant results: Healing takes time. It might take a few weeks or even months for the pain to go away completely. Be patient with your body.

When should you see a doctor?

Most of the time, you can treat plantar fasciitis yourself with these exercises. However, sometimes you need professional help.

According to the NHS, you should see a GP if:

• The pain is severe and stops you from doing normal things.
• The pain is getting worse despite doing exercises.
• You have treated it yourself for 2 weeks and it has not improved.
• You have numbness or tingling in your foot.
• You have diabetes (foot problems can be more serious for people with diabetes).

Your doctor might refer you to a physiotherapist or a foot specialist called a podiatrist. They can give you custom insoles or show you more specific exercises for plantar fasciitis.

Start small today

I hope this guide helps you understand how to look after your feet. Dealing with foot pain is exhausting, but you have the power to fix it.

You do not have to do everything at once. Start small. Maybe try the towel stretch tomorrow morning before you get out of bed. Then, try the frozen can roll in the evening while you watch TV.

Listen to your body. Treat your feet kindly. With a little bit of patience and consistency, you will be walking comfortably again soon.

Do you have plantar fasciitis? What do you do that helps? Put it in the comments below to help others too.

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