| Plantar Fasciitis & Heel Pain Ireland

10 Best Exercises of Plantar Fasciitis

Plantar fasciitis is a painful condition that affects the sole of the foot. It occurs when the plantar fascia, a thick band of tissue that connects the heel bone to the toes, becomes inflamed or damaged. Exercise can help to relieve the pain and stiffness associated with plantar fasciitis. Here are ten of the best exercises for plantar fasciitis:

1. Calf stretches: Stand facing a wall with one foot forward and one foot back. Keep both feet flat on the ground and bend the front knee while keeping the back leg straight. Lean forward towards the wall, feeling the stretch in the calf of the back leg.

2. Toe stretches: Sit in a chair and cross one leg over the other. Use your fingers to pull your toes back towards your shin until you feel a stretch in the bottom of your foot.

3. Ankle circles: Sit on a chair and lift one foot off the ground. Rotate the foot in a circular motion, first clockwise and then counterclockwise.

4. Towel stretches: Sit on the floor with your legs straight out in front of you. Loop a towel around the ball of one foot and gently pull it towards your body until you feel a stretch in your foot.

5. Heel raises: Stand with your feet shoulder-width apart and slowly raise up onto your toes, then lower back down.

6. Foot rolls: Sit on a chair and place a golf ball or tennis ball under your foot. Roll the ball back and forth, applying pressure to the bottom of your foot.

7. Arch stretches: Stand facing a wall and place your hands on the wall at shoulder height. Step back with one foot and keep the heel of that foot on the ground while lifting the toes. You should feel a stretch in the arch of your foot.

8. Toe curls: Sit on a chair and place a towel on the ground in front of you. Use your toes to grip the towel and pull it towards you.

9. Toe taps: Sit on a chair and place a towel on the ground in front of you. Use your toes to scrunch up the towel, then release it.

10. Plantar fascia massage: Sit on a chair and use your fingers to massage the bottom of your foot, paying particular attention to the area where the heel meets the arch.

These exercises can be done at home or under the guidance of a healthcare professional. It's important to start slowly and gradually increase the intensity and duration of the exercises. If any exercise causes pain, stop immediately and consult with a healthcare provider.

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