I recently acquired some new information from Canadian Exercise Specialist, Rick Kaselj, on the topic of plantar fasciitis. This article will introduce you to exercises that he says will help you relieve your foot pain.
The first thing to do before you take your first step is to stretch the bottom of the foot. This stretch will ease that early morning pain and put you on your way to relief. To do this exercise, sit on a chair and cross the effected foot on top of the other leg. Place the ankle on the knee then grasp the toes of the effected foot with one hand and pull the toes and foot back. This will stretch the fascia on the bottom of the foot. Place the other hand on the bottom of the foot and apply gentle pressure to the arch. Hold 10 seconds and release. Repeat 10 times.
The second exercise is massaging the bottom of the foot with a foam roller or unopened 1 or 2 liter soda bottle. Stand with the ball of the foot on the roller with the toes up. Roll forward and back over the bottom of the foot, putting pressure on the arch. Do this 5-10 times before going to the next exercise.
Next, sit on the floor and put the back of the ankle on the roller and keep the toes pointing upward. Put pressure on the roller and slowly roll from the ankle to the knee, stopping at any points along the calf that give pain due to a tight muscle. Roll 1 time up from the ankle and take as long as needed on the spots of tension.
Fourth, move the roller up just above the knee. Roll the hamstring from the knee to the hip, again keeping the toe up. Roll this muscle both up and down 5-10 times to work out any spots of tightness.
The fifth exercise is the stand up and stretch the calf. Put your hands on the wall about shoulder height and an arm’s length away. Step the effected leg back so you are in a stride stance with the front leg slightly bent. Keep the back leg straight and push the heel down to stretch the calf. Hold this for 20 seconds. Relax and then repeat. At least do the effected leg, but if you have time do both legs.
The next exercise is done in this same position, but bend the back knee while the heel is pushed down. This stretches the soleus muscle. Hold 20 seconds, relax and repeat another time.
For the next two exercises you will need a step, thick book, wedge of some sort, or a half foam roller. These will give a more intense stretch to the calf muscles and work to improve ankle mobility. Stand on the elevated surface and drop your heels toward the floor. Get a stretch in the calf. Hold 20 seconds, relax and repeat one more time in this position. After this stretch, lower the heels and bend the knees to get a more intense soleus stretch. Hold this bent knee, ankle flexed position for 20 seconds. Relax and repeat one more time.
The last exercise in the series is to stand arm’s length away from the wall in a stride stance with the effected foot stepped forward so the big toe is touching the wall. Keeping the front foot flat on the floor, bend the front knee and push it toward the wall. Focus on just moving from the ankle. Hold the end position a few seconds, relax and repeat 5-10 times.
Work through these exercises in order several times a day. According to the information from Rick Kaselj, if you do this exercise program 1 to 3 times a day, you should begin to feel the pain subsiding within a few days. Continue with these exercises for a week and the pain should be almost gone. There are other exercises that continue through the rest of the month, so if you are interested you’ll have to see me at the Canton Fitness Center.
Hopefully this helps all of you who are dealing with painful plantar fasciitis. If you need more assistance with these or other exercises, please contact the Canton Fitness Center at 570-673-5813.