Plantar Fasciitis Exercises
With any type of repetitive stress injury, exercise is an important element to your complete and full recovery. But more importantly, exercise helps prevent any chance of future injury. This is no different for plantar fasciitis.
If you ever want to cure your plantar fasciitis once and for all, you need to implement specific plantar fasciitis exercises that helps strengthen your plantar fascia so you can get back to all your favorite activities and sports as soon as possible without having to sit on the sidelines because of a foot injury.
Simple plantar fasciitis exercises are a critical component of your healing strategy that ensures that your injury never comes back. As for plantar fasciitis stretches, you should never stretch a cold plantar fascia. The simplest way to explain why you shouldn’t is to look at what happens when you try to blow up a balloon without stretching it. If you try to blow up a balloon right out of the bag, trying to blow air into it is near impossible unless you have lungs of an elephant but when you stretch the balloon a few times, it’s much easier. The reason why you can blow air into the stretched balloon is because when you stretched the balloon, the temperature increased allowing expansion of the balloon. The same goes for a muscle, it’s easier to stretch a warm muscle as opposed to a cold one!
Here are the 2 best plantar fasciitis exercises that you can do at home that will help strengthen your injured foot fascia:
Ankle Nerve Flossing
This simple exercise allows you stretch the nerves that run through the ankle and to the supporting soft muscle tissues.
How to perform ankle nerve flossing:
1) Lie down on the floor on your back, legs stretched out, toes pointed to the ceiling.
2) Slowly lift the leg that has the foot suffering from plantar fasciitis and foot pain, upwards toward the ceiling, toes pointing to the ceiling.
3) Your knee should be slightly bent and your hips should remain in contact with the floor.
4) Slowly straighten your leg and try to point your toes downwards toward your shin and floor.
5) Repeat this exercise for 10 repetitions.
This exercise can be quite effective when you awake in the morning and feel foot pain as soon as you start bearing weight on the foot. You will need a tin can, hard ball (tennis ball will work well), or even a bottle.
How to perform foot rolling:
1) Sit on the edge of your chair or side of your bed.
2) Place your painful on the can.
3) Gently and slowly roll the can from your toes back to your heel.
4) Repeat this exercise for 15 repetitions (rolls) on the affected foot.
So those are the 2 best plantar fasciitis exercises that anyone can do, regardless of the severity of your plantar fasciitis or how long you’ve had your injury.
It’s important to know that the amount of money that you spend on trying to cure plantar fasciitis does not translate into a speedier recovery. How do I know this? Because I too suffered from plantar fasciitis just like you. But I’m embarrassed to tell you that I spent hundreds of dollars trying to get rid of this disability only to discover that all so called “traditional treatment” methods did, was take away my money and not my pain.
And I don’t want you to make the same mistakes I did.
For those who are completely fed up with this nagging and stubborn injury and want to completely eliminate their plantar fasciitis and foot pain for good, all it really takes are 5 simple, step-by-step techniques that you can do from the comfort of your own home, sitting in the chair you are in right now without any special exercise equipment or plantar fasciitis exercise gadgets!
Simply click on the button below and let me show you just how easy it is!