Plantar Fasciitis Exercises

para>These are 2 images of a man stretching his calf while standing. In the first image, his left leg is straight and the foot is flat on the floor, the right knee is bent and the man is leaning into the wall. The second image shows the man in the same position, with the left knee slightly bent as well.View Original

These are 2 images of a man stretching his calf while standing. In the first image, his left leg is straight and the foot is flat on the floor, the right knee is bent and the man is leaning into the wall. The second image shows the man in the same position, with the left knee slightly bent as well.

View Original

This is an image of a woman lying down on her back. She has a belt around the ball of her right foot. There is a callout showing her using the belt to pull her right foot back towards her head.

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This is an image of a woman lying down on her back. She has a belt around the ball of her right foot. There is a callout showing her using the belt to pull her right foot back towards her head.

View Original

This is an image of a woman standing on the first step of a set of stairs. She is standing on the balls of her feet with her heels extending over the edge of the step. She is holding on to the handrail. There is a callout showing her lowering her heels over the edge of the step.

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This is an image of a man sitting in a chair with legs crossed, his left foot resting on his right knee. He is holding his left heel in his right hand and is using his left hand to stretch his toes back towards the top of his foot.

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This is an image of a man sitting up straight in a chair with his bare feet on the floor. He has a tennis ball under the middle of his right foot. There is a callout showing him moving his foot forward and backward over the ball.

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This is an image of a man sitting up straight in a chair with his bare feet on the floor. His foot is resting on a towel, with the heel at the edge of the towel. There is a callout showing him with his heel resting on the ground, moving his toes to pull the towel under this foot. There is another callout showing him with his heel on the ground, using his toes to move the towel out from under his foot.

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What will the results be?

Less pain
Less pulling
Less swelling
Better flexibility and range of motion
Easier to walk and do other activities

Helpful tips

Stay active and work out to keep your muscles strong and flexible.
Keep a healthy weight to avoid putting too much stress on your joints. Eat a healthy diet to keep your muscles healthy.
Be sure you do not hold your breath when exercising. This can raise your blood pressure. If you tend to hold your breath, try counting out loud when exercising. If any exercise bothers you, stop right away.
Always warm up before stretching. Heated muscles stretch much easier than cool muscles. Stretching cool muscles can lead to injury.
Try walking or cycling at an easy pace for a few minutes to warm up your muscles. Do this again after exercising.
Never bounce when doing stretches.
Doing exercises before a meal may be a good way to get into a routine.
After exercising, it is a good idea to ice the bottom of your foot. A good way to do this is by sitting in a chair and rolling a frozen water bottle back and forth under your foot. Do not do this longer than 15 to 20 minutes.
Exercise may be slightly uncomfortable, but you should not have sharp pains. If you do get sharp pains, stop what you are doing. If the sharp pains continue, call your doctor.

Where can I learn more?

American Academy of Orthopaedic Surgeons ‚
http://orthoinfo.aaos.org/topic.cfm?topic=a00149 ‚
American Family Physician ‚
http://www.aafp.org/afp/2001/0201/p477.html ‚

Last Reviewed Date

2015-08-17 ‚

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Exercise
Neuromuscular and Skeletal
Therapy (Occupational, Physical, Speech, etc)

Consumer Information Use and Disclaimer

This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care provider 's advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚

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Plantar Fasciitis Exercises

What will the results be?

Helpful tips

Where can I learn more?

Last Reviewed Date

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Consumer Information Use and Disclaimer

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