Dr. Michael Gambacorta Myrtle Beach Spine Center

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1 10 Exercises for Plantar Fasciitis Dr. Michael Gambacorta Myrtle Beach Spine Center

2 10 Exercises for Plantar Fasciitis Plantar Fasciitis is the most common form of foot and heel pain due to the damage of the plantar fascia. The plantar fascia is the flat ligament band, or tissue, which connects the heel bone to the toes. This band supports the foot arch. Plantar Fasciitis is caused when this band is strained, stretched or damaged with small tears. These injuries can be caused by many things such as walking, standing or running for long periods of time, overweight, poorly tting shoes, tight Achilles tendons and if your feet roll inwards. Along with rest and wearing the correct shoes, stretching and caring for this muscle band is one of the best ways to ease the pain and restore strength. Check out these top 10 stretches for Plantar Fasciitis.

3 1. Foot flexing Foot exing is a great simple stretch for when you wake up in the morning. It is a good idea to stretch before getting out of bed so that you loosen the tightening of the plantar fascia that occurs when you are asleep. Before you get out of bed, remain on your back and ex your feet. Maneuver your ankle up and down, without pointing your feet. Repeat ten times before standing. Giving your feet a gentle massage is also a good step to ensure relieved pain when you first step on your feet in the morning.

4 2. Toe scrunch and splay The toe scrunch and splay are another exercise set to do while still lying down in bed. With a relaxed foot, scrunch your toes as much as you can, then splay your toes out, and up towards the ceiling, as wide as you can. Try not to move your foot too much: you are just working your toes here. If you do nd yourself starting to point your feet on the scrunch, that s ne just try to limit the movement. Repeat 30 times in each direction, and on each foot, or your can scrunch and splay both sets of toes at the same time. 3. Heel and toe raise

5 Another stretch to do just before you get out of bed is the heel and toe raise. Sit on the edge of the bed with your feet at on the oor in front of you, hip-width apart. From here rock your feet back onto the heels and then forward, high onto the ball of your foot, keeping your toes on the ground. Rock back and forth, at a steady pace. Repeat this 30 times. When completed repeat another 30 repetitions of the movement, standing up. Doing these exercises before getting out of bed increases blood ow to the area helps warm the tissue and increase flexibility. 4. Toe stretch Sometimes the simplest stretches are the most e ective. Sitting in a chair, extend your right leg out in front of you so that the heel is on the oor. Reach down and grab hold of your big toe. Gently pull it up and back towards you, away from the oor. Hold this for seconds, 2-4 times on each leg. This is an exercise that can be performed many times a day as it won t cause fatigue in the muscles and is a gentle, unobtrusive stretch for the ligaments.

6 5. Towel stretch Sitting on the oor with your legs straight out in front of you, hold a rolled up towel at both ends and place it under the ball of your right foot. Keeping your knee straight, gently pull the towel towards you. Keep your back as straight as you can and try not to let your leg rise from the oor. Hold this for seconds and repeat on each leg 2-4 times. Make sure the towel is under the ball of your foot, not the arch.

7 6. Towel curl This a great exercise for encouraging movement and exibility in the foot. With bare feet, sit on a chair with your foot on a towel on the oor. The rst movement is to scrunch the towel up with your toes, moving the towel, so it collects under your foot. Once you have reached the end of the towel, begin to push it back away from you again, with your toes. To make it harder, place an object on the end of the towel, such as a can of soup, this will make it slightly tougher for you to bring the end of towel towards you.

8 7. Marble pick-ups To strengthen the toes and feet, you need to use them in ways you would not normally do so. The marble pick-up is an excellent exercise for this. With bare feet, sit in a chair and place around ve marbles next to a cup on the oor in front of you. Using your toes, grab each marble and put it into the container. Pretend you are using your toes as ngers to put the marbles away. This can get very frustrating but the more you practice, the easier it will become. Try to get all five marbles in the cup, with each foot.

9 8. Wall calf stretch A simple calf stretch can go a long way in relieving calf problems, pain in the Achilles Tendon and Plantar Fasciitis. Stand to face a wall. Place your hand on the wall at around eye level. Put your right leg one step behind you, in line with your front foot. Holding your heel on the oor, bend your left knee, the front knee. Bend this until you feel the stretch in your back leg. Hold this for seconds and repeat on each leg 2-4 times.

10 9. Step calf and plantar fascia stretch It is recommended to do this exercise before and after any activity. On the ball of your foot, stand on a step. This will cause your arch and heels to hang out over the edge. Make sure you hold on to something for balance and safety. Take a breath and begin to relax your calf muscles. This will cause you to slowly let your heels down over the edge of the step. Here, you should feel a gentle stretch all the way from the bottom of your foot, up the back of your leg and to the back of our knee. Hold this for seconds, then bring yourself back to the start position by tightening your calf muscles and bringing yourself back to level with the step.

11 10. Rolling pin While sitting on a chair, place a rolling pin under your foot. Starting at your heel, roll the rolling pin along the length of your foot, applying pressure as you go. This should massage the entire length of the plantar fascia. You can also do this exercise with a tennis ball, but a rolling pin allows you more of a xed forward back motion. Once this had been perfected, do the same exercise standing up. When standing, you can apply even more pressure to a level you feel appropriate. If standing is too difficult, remain seated for this exercise.

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