September 29

3 Simple Plantar Fasciitis Exercises That Relieve Pain And Work For Anyone

  • Min. Read

If you already have plantar fasciitis, you need relief and treatment now. First things first. Here are 3 plantar fasciitis exercises that can be done at home.

Exercise 1: Spikey Ball Rolling

Relieve plantar fasciitis pain by rolling out the bottom of the feet. 

  • Start by placing your spikey ball or tennis ball under the ball of your foot
  • Press the ball of the foot into the ball
  • Roll the ball to the front of the heel
  • Lighten up the pressure 
  • Move to the ball back to the ball of the foot and repeat

Exercise 2: Releasing Tissue On The Back Of The Lower Leg

  • Find a dowel or a broomstick 
  • Find a position where you can place the dowel at the top of your calf and hold it on either side of the leg
  • Press the dowel into the tissue on the back of the lower leg, and move it towards the heel
  • Bring the dowel up to the top of the leg again, and repeat on all sides of the calf

Exercise 3: Calf Stretch 

  • Find a yoga block or big book and place it on the floor
  • Place the ball of your foot on the block with your heel on the ground
  • Step in front of the block with your other foot
  • Take ten breaths without moving
  • Then press the ball of the foot into the block (nothing will move but you will feel the back of your leg)
  • Then try to lift the foot off of the block (again nothing will move but you will feel the front of your lower leg engage)
  • Repeat the press and lift 6-8 times.

The Causes of Plantar Fasciitis

Plantar fasciitis, or Policeman’s foot, is heel pain that occurs during the first steps taken after long rests. The sharp pain makes walking a chore. While the exact cause of plantar fasciitis is unknown, the biggest risk factors have been identified:

Plantar Fasciitis Exercises
  • Standing on hard surfaces
  • Excessive running
  • A tight Achilles tendon
  • High arches in the feet
  • Flat feet
  • Unequal leg length
  • A sedentary lifestyle

Other Plantar Fasciitis Pain Relief Treatments

Plantar fasciitis exercises alone can treat the syndrome, but you have to be committed and disciplined about doing the exercises. If discipline is hard for you, know that there are other treatments proven to be consistently effective. Around 90% of cases improve in 6 months through treatment. These treatments include a combination of:

  • Massage
  • Heat
  • Ice
Plantar Fasciitis Exercises

If these methods don’t work, more extreme treatments like extracorporeal shockwave therapy and surgery are also available. These are more serious commitments that require professional medical consultation before taking action.

Plantar Fasciitis Can Be Prevented and Treated

You’ve learned plantar fasciitis symptoms can be relieved with the exercises mentioned above. Keeping those symptoms at bay is a matter of ongoing commitment to healthy habits around foot maintenance. 

Plantar Fasciitis Exercises

Repeat the above plantar fasciitis exercises twice a day for a week. You’ll be amazed at the power you have to transform your pain and discomfort into ease and comfort for your feet. We also have another choice for you to make it easy to maintain your commitment to happy feet. 

Plantar Fasciitis Exercises

You’re just one click away from the Happy Feet class right here on Fitstreams. The class gives your feet the TLC they deserve to stay healthy. No equipment is needed, and the class is less than 20 minutes. All you need to do is register an account, and Happy Feet is absolutely free. 

You can check out all of our other courses as well with a free 14-day trial. We can pretty much guarantee that you will find other classes that give you the power to help all the other parts of your body be happy, too! 

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About the author

Laurie Johnson

Laurie’s clear and candid cueing makes classes easy to follow without looking at the screen. Her wit and good nature create an enjoyable class that challenges your limits and celebrates your successes.  

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