The plantar fascia is the connective tissue that runs across the bottom of your foot between the metatarsal bones that form your toes and the heel bone. When this tough yet delicate tissue is overly stressed, or if tiny tears develop, the pain and debilitation can be severe. The pain often radiates to other parts of the foot including the heel area in a condition called plantar fasciitis.
Since plantar fasciitis symptoms are very similar to those experienced with a peroneal tendon injury, you should see your podiatrist for proper diagnosis because the treatments for these injuries are quite different.
4 great exercises to treat and prevent plantar fasciitis include the following:
- Arch stretches—From a seated position, place one foot over your lap and pull the toes back to stretch out the arch. Hold for 15 seconds and repeat five times. Switch leg positions and repeat with the other foot.
- Calf stretches—While facing a wall with one leg forward and one leg back, bend the knee of the forward leg and stretch. Hold for 15 seconds and repeat ten times with each calf.
- Step stretches—While standing on the edge of a step slowly lower your heels to produce a stretch in the Achilles tendons and calves. Then raise your heels up and repeat this exercise ten times.
- Calf strengthening exercises—While standing, raise your heels to stretch out your calf muscles. Lower and repeat twenty times.
If you have pain in your heel or arch, contact your foot doctor for the proper diagnosis and treatment. The foot specialists at ETL Podiatry in Briarwood and Melville, NY, have unparalleled experience in treating all aspects of foot and ankle problems. Our team of doctors is dedicated to serving you with all of the newest diagnostic and treatment technologies. If you have any questions or would like to make an appointment, please feel free to contact one of our offices located in Melville, NY (631)-549-8637 and Briarwood, NY (718)-657-8921.