Helping Plantar Fasciitis
5 Exercises for Strong and Healthy Feet
Plantar fasciitis, also known as plantar fasciopathy, is a condition characterised by inflammation along the plantar fascia, a tissue band that connects the heel bone to the toes. This condition is progressive in nature and can cause significant discomfort and pain in the heel. The plantar fascia plays a crucial role in providing support to the arch of the foot and absorbing impact from the ground. Any changes or damage to this tissue can lead to a host of issues, including pain and added pressure on the feet.
It is worth noting that plantar fasciitis is considered the primary cause of heel pain. In fact, according to the Australian Family Physician, over 900,000 Australians are estimated to experience heel pain, with individuals between the ages of 45-64 being particularly susceptible to developing this condition. As research on this subject continues to evolve, there is growing evidence pointing towards an increase in the prevalence of plantar fasciitis cases.s of plantar fascia conditions are related to the thickening and degenerative changes rather than inflammation. This may change the testing and treatment needed for this condition.
There are treatments available to manage symptoms and promote healing. More about plantar fasciitis can be found here, this article will cover 5 exercises to help prevent plantar fasciitis, as well as tips for manage the condition if you are suffering from it already. Whether you have symptoms or just want to move more, we hope this article helps you.
Exercise 1: Ankle & Heel Tilts
Ankle & heel tilts is our first exercise for preventing plantar fasciitis. It targets the muscles on the underside of the heel, which are crucial for stability and preventing plantar fasciitis. You'll need a towel or wedge to do this exercise.
Instructions
Feet hip width apart and take one foot half a step behind you. This is your starting position.
Place a wedge or towel underneath you heel, enough that you can feel a slightly pressure at your heel.
Move your shin bone over your big toe and then allow your knee to move towards your knee.
Hold for 1-3 seconds, then slowly return your knee to the starting position.
Repeat for 10-15 repetitions, then switch to the other foot.
Tips for Increasing Difficulty
To make the exercise more useful: don’t use a towel or wedge.
Can you feel the arch moving towards the ground?
Benefits
Ankle & Heel Tilts strengthens the ankle muscles, improving mobility in the heel for better foot and ankle health.
Common Mistakes
Excessive pressure - Start light, increase gradually.
Incorrect foot and ankle motion - lead with the knee or shin.
Ankle & Heel Rotation is the next progression from exercise one and can be done together. An easy exercise that can enhance balance and stability. This exercise only requires a towel or wedge underneath your big toe knuckle.
Exercise 2: Heel & Ankle Rotation
Instructions
Feet hip width apart and take one foot half a step behind you. This is your starting position.
Place a wedge or towel underneath you big toe knuckle, just enough contact so that you can feel a slight pressure at your big toe knuckle.
Keep your knee straight and rotation your ankle, knee and pelvis away from your big toe. (right foot forward -rotate right and Left foot forward -rotate left)
Hold this position for 1-5 seconds.
Repeat for 10-15 repetitions, then switch to the other foot.
Tips for Increasing Difficulty
To make the exercise more useful: don’t use a towel or wedge underneath your big toe knuckle but remember do allow the big toe knuckle to come off the ground as you rotate the ankle.
Benefits
Practicing ankle rotations realigns the ankle to enhance stability and increase mobility in the arch. It also strengthens the muscles in your feet and lower legs, promoting better foot health.
Common Mistakes
When doing ankle & heel rotation, it's important to remember two things. First, make sure the big toe remains in contact with the ground. This will help you stay balanced. Second, keep the knee straight at all times.
Heel Backwards Tilts are a simple plantar fasciitis prevention exercise that can help improve ankle strength and flexibility. To perform the exercise, all you need is a flat surface and perhaps a wall behind you.
Exercise 3 : Heel Backwards Tilt
Instructions
Feet hip width apart and take one foot half a step behind you. This is your starting position.
Place a wedge or towel underneath you big toe knuckle, just enough contact so that you can feel a slight pressure at your big toe knuckle.
Keep your knee straight and rotate your ankle, knee and pelvis away from your big toe. (right foot forward -rotate pelvis right and Left foot forward -rotate pelvis left)
Hold this position for 1-5 seconds.
Repeat for 10-15 repetitions, then switch to the other foot.
Tips for Increasing Difficulty
To increase the difficulty of the exercise, you can try place the back foot more forward to increase the load behind your knee. You can also try to tilt your ankle as backwards more to increase the exercise potential. Additionally, you can add start with a shorter duration and fewer repetitions and gradually increase as your ankle strength improves.
Benefits
Heel tilts help to stretch and strengthen the muscles in your feet and lower legs, particularly behind the knee which can help prevent ankle sprains. They can also improve ankle flexibility and range of motion, which can help you maintain good posture and balance.
Common Mistakes
One common mistake when performing heel walks is allowing your weight to shift to the other foot.Make sure to keep your weight on the front foot heel throughout the exercise. Another mistake is taking too large steps backwards, which can cause you to lose your balance. Take small steps to maintain stability.
Calf raises are an easy exercise that can make your calf muscles stronger, which could help stop plantar fasciitis. This exercise can be done anywhere and you don't need any equipment.
Exercise 4: Calf Raises
Instructions
Stand with your feet shoulder-width apart, keeping your weight evenly distributed across both feet.
On one foot only, slowly raise up onto your toe knuckles, lifting your heel off the ground.
Hold the position for a few seconds, then slowly lower your heels back down to the ground.
Repeat for 10-15 repetitions and 2-3 sets..
Tips for Increasing Difficulty
To make the exercise harder, you can try doing calf raises with the opposite leg more forward to increase the angle of the ankle and knee.
Benefits
Calf raises work your calf muscles, which are crucial for stable ankles and less chance of spraining them. Strong calves also enhance lower body strength and balance.
Common Mistakes
One mistake when doing calf raises is shifting your weight onto the one side of your toes. Keep your weight balanced on both the 5th toe knuckle and big toe knuckle during the exercise. Another mistake is lifting your heels too fast or using momentum. Lift slowly and with control to get the most benefits.
Exercise 5: Ankle & Heel Tilt Combo
Ankle & heel tilts combo is our last exercise for preventing plantar fasciitis. It targets the muscles on the underside of the heel, which are crucial for stability and preventing plantar fasciitis. You'll need a towel or wedge to do this exercise.
Instructions
Feet hip width apart and take one foot half a step behind you. This is your starting position.
Place a wedge or towel underneath you heel and your big toe knuckle, deep enough that you can feel a slightly pressure at your heel and big toe knuckle.
Move your shin bone over your big toe and then allow your knee to move towards your knee.
Hold for 1-3 seconds, then slowly return your knee to the starting position and then rotate your ankle, knee and pelvis in the opposite direction. Be sure to keep the big toe knuckle on the ground.
Repeat for 10-15 repetitions, then switch to the other foot.
Tips for Increasing Difficulty
To make the exercise more useful: don’t use a towel or wedge.
Can you feel the ankle rotate inwards and outwards towards the ground?
Benefits
Ankle & Heel Tilts Combo strengthens the ankle muscles, improving mobility in the heel for better foot and ankle health.
Common Mistakes
Excessive pressure - Start light, increase gradually.
Incorrect foot and ankle motion - lead with the knee or shin.
Always keep your feet in contact with the ground.
Conclusion
Plantar Fasciitis is a common injury, but they can be prevented by incorporating this prevention program that improve ankle, heel and foot strength, stability, and balance. The five exercises mentioned in this article are effective in preventing plantar fasciitis and improving overall foot health.
To prevent injuries and boost your athletic abilities, include these exercises in your regular workout. Don't wait for plantar fasciitis to happen; begin doing these exercises today to safeguard your feet in the long run!
Disclaimer: The information given here is only for general knowledge and should not be seen as a substitute for expert medical guidance. To receive an accurate diagnosis and customized treatment based on your individual condition, it's crucial to consult with a healthcare professional.