subject: Plantar Fasciitis Exercises - Physiotherapy Treatment [print this page] Plantars fasciitis (PF) is a relatively commonly experienced source of heel pain, with a variety of causes and treatments. It is the result of inflammation of the plantar fasica, which is the thick band of tissue that runs from the heel to the toes on the bottom of the foot. The pain associated with plantar fasciitis can be severe. It is characteristically known by the way that it commonly produces pain in the patient first thing in the morning as they step out of bed. Though the pain typically lessens throughout the day, it can also come back later if the patient must stand for longer periods of time, or after the patients after having sat for a long period.
The condition is experienced by people of most all ages; however, it typically is first seen in those between the ages of 40 and 60. It is more common in women than in men (in part because it is associated with pregnancy). Though the causes of the condition vary, it is also associated with long-term heavy impact exercise, such as long distance running, and certain types of dance.
There are known preconditions to PF. Those with flatfeet are prone to plantar fasciitis, as the presence of flatfeet can cause abnormal walking patterns which result in stress on the area. Obesity is another risk factor. Also, those who must be on their feet for long periods of time are more likely to experience the condition. And those who have footwear that provides inadequate support are also predisposed to the condition as well.
Symptoms tend to arise slowly over time, can come and go, and generally are present in just one of the feet. Symptoms emerge after the plantar fascia experiences small tears and consequent inflammation, the result of repetitive strain.
Left untreated, the long term consequences of the condition are potentially numerous. Sufferers are less likely to want to get regular exercise, because of the pain and discomfort, which will present a host of its own issues, including weight gain (which is a risk factor for developing the condition in the first place). And sufferers are more likely to develop abnormal gaits in order to protect the painful part of the foot. The adverse gait adjustment can lead to problems like lower back pain and pain in the ankles and legs.
Plantar fasciitis exercises
PF exercises are designed to increase the strength and flexibility of the foot, and ankle and calves, an there are numerous useful exercises that are recommended for helping to curb the discomfort of the condition and which aim to stop the progress of the condition.
One PF exercise involves sitting on the ground with your legs in front of you. Bend one leg up and take a sports band around the foot of the other leg. Gently but firmly pull the band back as far as you can, as you feel the stretch in the back of your calf and in your foot. When you have pulled back as far as you can, hold the position for about 10 seconds. Rest for a few seconds and then repeat. Do this for 10 to 15 minutes.
Another involves placing board (or book) a couple of feet from the wall. Plant the ball of your foot on the board and lean forward toward the wall. Then complete 20 heel raises. Complete these slowly and hold for a moment at the top of the heel raise. Rest and continue repetitions for 5 to 10 minutes.
There is also a massaging stretch that can be done. Under your foot, place a two-inch solid tube of some kind. Place your foot on the tube and roll it back and forth, maintaining a moderate amount of pressure on the foot. In addition to providing a soothing massage, this should help stretch out the sole of the foot as well. Repeat the process for 5 to 10 minutes.
Any exercise that stretches the sole of the foot should be good. You can even stand on a stair and lean in keeping the ball of your foot firmly on the stair.
The stretching can be painful in the beginning and if this is the case, take it slowly, but do try to increase the amount of stretch you can accomplish each day or so. Hold the stretches longer and deeper if you can. Also, similar stretches of the calf muscles, and on up the leg will also help.
Muscles in ankles, calves and thigh can get tight over time simply by virtue of over-compensating for gait adjustments that have been made as a result of the foot pain. Left unaddressed, this muscle tightening can set into motion its own set of issues, so it is best to keep muscles as limber as possible.
PF sufferers can also get on top of their symptoms by making certain lifestyle changes. For those with weight issues, diet and exercise routines may be developed to reduce body weight. There are, of course, numerous reasons why having a healthy body weight is a good idea, and those benefits extend beyond those seen in the reduction of plantar fasciitis symptoms.
