Today I would like to share with you what has worked well for me. Like with any exercises, stretches and rehab, the more you do it, the better!
When working on these remember:
- Work out the muscle
In that order!
Okay, let's get started!
Working the muscle
With plantar fasciitis there is inflammation, or irritation, in the muscle tissue of the foot. You want to work to break up any knots, or "work out the kinks."
- Roll a ball under your foot. A small, hard ball will work best. A golf ball or lacrosse ball is great. If your foot is tender or sensitive go with something softer, like a racquetball or tee ball.
- Massage. Any sort of plastic massage thingamajig would be great. Use a dab of lotion or massage oil and use enough pressure that you feel like you are loosening things up.
- Place your fingers between yours toes. Move your foot up and down, side to side and circles in both directions. This helps promote circulation to the foot and toes.
- Stand with your toes against the wall. I find that it is easier when wearing shoes because it helps your foot to stay steady. With the front leg straight lean against the wall and hold for 20 seconds. This stretch will target your calf. With the front knee slight bent lean into the wall again and hold for 20 seconds. This targets the fascia along the foot.
- Stand with your toes and ball of foot on a step with the heel off. Lower the heel until you feel a stretch. Again, do a straight leg and bent knee version.
- Fill a plastic bottle 3/4 full of water and freeze. Roll the bottle on the bottom of your foot. Works wonders!
- Use an ice pack and elevate and ice where your foot, ankle or calf is hurting. No more than 15 minutes!