If you have Plantar Fasciitis So Bad I Can’t Walk or some other foot issue that makes moving difficult, you likely will either be in the camp that stresses the resting of the foot or exercising it so that it may loosen up. Depending on the severity of your foot condition and how long you have had it, you may best benefit from resting it.
However, if you spend too much time resting your foot, it can remain sore and possibly get stiff and weak. Those with plantar fasciitis should consult with their podiatrist about establishing an exercise routine that will help loosen and strengthen the foot while also not overextending or overusing it.
If you’re an active person who either doesn’t want to or can’t afford to let a foot injury to derail your ability to move around pain-free for longer than necessary, here are some of the best and worse exercises for plantar fasciitis and other foot injuries:
Best Exercises for Plantar Fasciitis
With these toe exercises, you’ll improve your toe and foot flexibility as well as stretch out the muscles in your feet and calves. This simple exercise can be done anywhere where you have access to a hard chair.
To do this exercise, sit in a chair with both feet flat on the floor and be the same width apart as your hips. Raise both heels as high as you can with your toes remaining flat on the floor. Hold the heels up for 10 seconds. Lower the heels back down to the floor. Then raise your toes upward while keeping the rest of the foot flat on the floor. Then curl the toes under the foot. Try and do these exercises 10 times at least three times a week.
Toe curls help with the flexibility of the toes and strengthens the muscles on the top of the foot. This exercise requires a hard chair and a dish towel or washcloth. Start by sitting in the chair and placing the washcloth or dish towel on the ground in front of you. Place one foot over the towel and grab it with your toes, curling the toes under the foot towards the heel. Extend and relax the toes and push the cloth back away from you and do the same toe grab and pull with the other foot. Do this five times with each foot.
Similar to the previous exercise, this toe pickup exercise involves picking up small objects with your toes. Marbles and/or smooth stones work best. Start by placing the marbles on a towel in front of a chair and place a bowl on the towel next to the marbles. Sit in the chair so both feet are flat on the ground. Using one foot, attempt to pick up half the marbles, one by one with your toes and dropping them into the bowl. Use the other foot to do the same with the remaining marbles.