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Best Exercises When You Have Plantar Fasciitis

If taking your first steps in the morning is painful, you might need a combination of treatment and an effective stretching routine to alleviate the pain. Many people with plantar fasciitis don’t know that pushing through their pain is actually causing more harm. 

Taking a few minutes to exercise your feet will help you walk normally again.

At Integrated Medical Solutions of Knoxville, we have experience dealing with chronic pain and mobility issues, including plantar fasciitis

Beginning every morning with foot pain can be exhausting and isolating, but our team of experts is here to help you learn more about your condition and how to manage it. This includes guiding you through the best exercises for stretching out your plantar fascia. 

Exercises for plantar fasciitis

Inflammation in your plantar fascia causes the ligaments to tighten overnight, which leads to pain when you try to walk in the morning. 

Exercising before beginning your day can help alleviate the pain and keep your first steps from hurting as much. If you’re not sure where to begin with plantar fasciitis exercises, here are some easy starter routines. 

There are three easy stretches you can do to alleviate pain and reduce the symptoms of plantar fasciitis: big toe stretches, rolling stretches, and pulling stretches. 

Big toe stretches 

While seated, grab your big toe and pull it toward you. Hold this position for a half-minute before letting go. Repeat this motion two more times. Do the same with your other foot. 

Rolling stretches 

This exercise is done best with something cold and round, like a frozen water bottle or a cold can of soda, but you can do it with any cylindrical object. Roll the bottle or can beneath your feet for one minute, pressing it into your arches as you go. Repeat this with the other foot. 

Pulling stretches

This exercise requires an exercise band, belt, or rolled-up towel. Place the band underneath the arch of your foot and grab both ends. Pull the band toward you while stretching your leg out to put pressure on the arch of your foot. 

Wiggle your toes and curl your feet while pulling the band, and hold this position for 30 seconds before repeating. Do this exercise for both feet. 

Even if you only have heel pain on one side, doing exercises for both feet can prevent plantar fasciitis from showing up in your previously unaffected foot. 

When to seek medical care 

While regular stretches and over-the-counter medications can help you manage plantar fasciitis, sometimes the pain warrants medical attention. If your plantar fasciitis is chronic or severe, it might be time to seek medical help. 

Our doctors can offer additional treatment, including regenerative medicine and chiropractic care. 

If you’re struggling with plantar fasciitis, reach out to us at Integrated Medical Solutions of Knoxville in Tennessee. You can get in touch by calling us or requesting an appointment online.

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