3 Exercises to Avoid Plantar Fasciitis


The wide band of connective tissue that traverses the bottom of your foot between the toes and your heel bone is called the plantar fascia. When this tissue becomes damaged and stressed from overuse and just plain old walking, it can cause extreme pain in your arch and especially in your heel area where the tissue attaches to the heel bone causing a condition called plantar fasciitis. Heel spurs may also be a result of this stress and pressure.

3 exercises that will help avoid this condition include:

1)    Strength and flexibility exercises—Spread your toes wide and then release them. Repeat this ten to twenty times. You can increase resistance by wrapping a rubber band around your toes. Picking up small objects like marbles with your toes is also a good exercise.

2)    Calf stretching exercises—While standing, raise your heels to stretch your calf muscles. Lower your heals and repeat ten times. Make this part of your daily routine since stretching the calf muscles also stretches your arches.

3)    Arch flexing exercises—While seated, place one foot over your lap and pull on your toes. This will stretch the plantar fascia. Hold the stretch and repeat ten times for each foot.

If you are suffering with problems from plantar fasciitis consult with your foot care professional.

At Fit Feet for Life, our team of board-certified podiatrists has access to advanced technologies and years of experience to help diagnose and treat a variety of foot and ankle problems, including heel pain, sports injuries, toe deformities, nail fungus, and plantar warts.  Bonnie Sanchez, DPM, Gregory Cook, DPM, and Huy L. Nguyen, DPM provide high-quality foot and ankle care to patients in the Tampa/St. Petersburg area at our five offices conveniently located in Sun City Center, Clearwater, St. Petersburg, and our two Tampa locations. Please contact us for more information or to schedule an appointment.