Plantar
Fasciitis
Plantar fasciitis is a common condition that causes heel pain, often extending into the arch of the foot. It can significantly impact daily activities and reduce quality of life if left untreated.
The plantar fascia is a thick band of tissue that supports the arch of your foot, acting like a cable that holds everything together. When this tissue overstretches or frays, it can lead to sharp, stabbing heel pain, especially during the first steps in the morning.
These exercises help stretch and strengthen the plantar fascia, reduce heel pain, and improve foot flexibility. Perform gently, pain-free, and consistently for best results.
1
Frozen Can Roll
2
Sitting Plantar Fascia
3
Towel Stretch
Exercises to Recover from Plantar Fasciitis
Symptoms to Watch Out For
-
Sharp heel pain, particularly with the first steps in the morning
-
Pain that worsens after standing or walking for long periods
-
Tenderness along the bottom of the foot or arch
-
Stiffness or a feeling of tightness in the heel or foot
Who is at Risk?
Age Group: Most common between 40 and 60 years, due to degenerative changes and reduced tissue elasticity.
Athletes: Individuals in high-impact or repetitive activities like running, jumping, ballet, and aerobic exercises, particularly with sudden intensity increases or improper footwear.
Professionals: Jobs involving prolonged standing or walking on hard surfaces, such as nurses, teachers, retail staff, and healthcare workers.
Other Risk Factors: Obesity, abnormal foot mechanics, tight calf or Achilles muscles, poor footwear, female gender, age-related tissue changes, genetics, and extremes of activity.
What Causes Plantar Fasciitis
Plantar fascia strain can result from tight calf muscles, worn-out shoes, or prolonged standing and walking. High-impact activities like running or jumping on hard surfaces further increase the risk of injury.