Plantar fasciitis is a condition in which the bottom of the foot (around the heel or the arch) is mostly affected. It is sometimes excruciating when the ligament connecting your heels and toes becomes too tight. It commonly occurs when people stand up after prolonged sitting or usually in the morning hours when people first step out of their bed. Most of the time, it is left untreated.

But with the constant use of a foot stretcher for plantar fasciitis, one can eliminate the pain altogether.

What are some of the best exercises to reduce the pain of plantar fasciitis?

The fundamental strategy to reduce the pain of plantar fasciitis is to perform exercises as recommended by the doctors or the most chosen foot stretcher for plantar fasciitis. It is the recommended choice of almost all the doctors. These exercises are the only way to soothe the pain. Some of the best exercises that have worked wonders for people are as follows:

Towel curls with toe

Just put a medium-sized towel on the floor and sit on a chair so that the foot reaches the towel easily. With the affected foot, try to scrunch your toes onto the towel. And then try to curl it and bring it towards you by applying little pressure. Relax after each curl. You can repeat this exercise 5 times, and doing it twice a day could suffice.

Calf stretch

You need to lean your hands against the wall and straighten back the knee of the affected foot.

Both the feet should be touching the ground. Along with that, the unaffected foot should be bent at the knee in front. While you lean forward towards the wall, you could feel a stretch on the calf muscles of the back leg. After holding this posture for 10-15 seconds, you could release and relax. This exercise should be repeated at least five times.

Tennis ball rolling stretch

Place yourself comfortably on a chair and put a ball or any other round object under your foot.

Then start rolling the same under the arch of the foot that can help in the extension of the plantar fascia ligament. You can repeat this exercise for 5 minutes and do it twice a day.

Flexing the foot

You need to sit on the floor and straighten your leg.

And then, wrap the elastic band around the injured foot and hold the other end of the band in your hand. Make a gentle movement of your injured leg. Push it towards the outside to feel the stretch. After a stretch, bring it back to the original position. You can repeat this exercise 5-10 times a day.

Conclusion

If you are struggling with pain, then the ideal solution would be to use a foot stretcher for plantar fasciitis.  It helps in releasing stress from the leg. A little focus while massaging the arch of the foot can reduce the pain considerably. Following the above-mentioned exercises regularly, you can free yourself from the pain.

Paul Petersen