Plantar Fasciitis exercises / plantar fascia heel spur

Plantar fasciitis, a common ailment affecting many individuals, manifests as discomfort and pain along the underside of the foot, particularly around the heel and arch regions. This discomfort stems from the tightening of the plantar fascia, the connective tissue that links the heel bone to the toes. Excessive strain placed on this ligament can lead to inflammation, micro-tears, and consequent discomfort.

If you find yourself grappling with plantar fasciitis, incorporating targeted exercises can provide substantial relief and aid in the healing process. By focusing on stretching and fortifying the affected area, you can effectively mitigate the symptoms and promote recovery.

The essence of these exercises lies in their ability to alleviate tension within the plantar fascia, thus mitigating the risk of further tears, fortifying the surrounding musculature to alleviate stress on the ligament, and diminishing inflammation.

Here's a selection of exercises designed to alleviate plantar fasciitis discomfort and facilitate healing:

 Begin by standing a comfortable distance from a wall. Extend one leg behind you (the foot with plantar fasciitis), keeping it straight, while bending the other leg forward. Lean towards the wall until you feel a gentle stretch in the calf of the extended back leg. The heel should maintain contact with the ground at all times. Hold this position for about 30 seconds and then switch sides. 

 Sit on the floor with your legs extended in front of you. Place a towel around the ball of one foot and gently pull towards you, keeping your knee straight. Hold the stretch for 15-30 seconds before releasing. Repeat this stretch with the other foot. You should feel a stretch in the calf muscle.

 While seated, place a small towel on the floor in front of you. Use your toes to scrunch the towel towards you, engaging the muscles along the bottom of your foot. Repeat this motion for several repetitions. Once the towel is bunched up, curl your toes the other way to straighten it back out. Perform this 5 times. 

 Sit on a chair and place a firm, round object such as a tennis ball beneath one foot. Roll the ball along the length of your foot, paying particular attention to the arch and heel areas. Apply gentle pressure as needed, focusing on areas of tension. Perform this exercise for 2minutes.  

 Stand with your feet hip-width apart and slowly raise up onto the balls of your feet, lifting your heels as high as comfortable. Hold for a moment before slowly lowering back down. Aim for 2-3 sets of 10-15 repetitions. 

For something a little more challenging, put marbles on the ground next to a cup. Using only your toes, grab the marbles, lift them off the ground, and drop them into the cup.

Continue until you have gathered all the marbles. You can repeat this exercise one to two times a day.