How to Prevent Plantar Fasciitis
Many athletes have experienced the debilitating pain and discomfort of plantar fasciitis. One of the best ways to avoid this injury and the time consuming rehabilitation process is to take preventative measures involving stretching and strengthening exercises.
The plantar fascia is the connective tissue that runs along the bottom of your foot between the toes and the heel. Specific stretching and strengthening exercises that will keep the Achilles tendons and calf muscles flexible and robust can prevent putting too much stress on the plantar fascia.
These exercises include:
- Arch stretching—From a seated position, place one foot over your lap and pull the toes back to stretch out the plantar fascia. Hold for 30 seconds and repeat five times.
- Calf stretching—While facing a wall with one leg forward and one leg back, bend the knee of the front leg for a good stretch. Hold for 30 seconds and repeat several times.
- Step stretching—While standing on the edge of a step, gradually lower your heels to produce a stretch in the Achilles tendons and calf muscles. Raise your heels up and repeat five times.
- Calf strengthening—While standing, raise your heels to stretch your calf muscles. Repeat ten times
- Toe strengthening—With an elastic band wrapped around your toes, spread your toes wide and release. Repeat ten times. Another good toe exercise is to pick up marbles with your toes and drop them in a cup. You can also perform towel scrunches by placing a small towel on the floor and scrunching it back and forth with your toes.
If despite your best efforts you run into any problems with plantar fasciitis, consult with our board certified podiatrists at Foot and Ankle Center of Fort Lee, LLC. The center offers convenient locations in Fort Lee NJ, Ringwood NJ, Flushing Queens NY, Woodhaven NY, Brooklyn NY, and Forest Hills NY. Contact us at (201) 363-9844 and schedule an appointment