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Foam Roller Exercises for plantar fasciitis
Body Part:
Foot
Equipment:
Mini Foam Roller & Mini Massage Ball
Level:
Beginner
Foam Roller Exercises for Plantar Fasciitis
Plantar fasciitis is one of the most common causes of foot pain. It is estimated that one in 10 people will experience the condition in their lifetime. 1) Plantar fasciitis is sometimes referred to as “first-step pain” because it is usually worse after your feet have been inactive (ex. sleeping), making the first step you take a painful one. We’ve developed exercises that can help relieve plantar fasciitis pain. Our routine begins with a stretching warm-up and finishes with foam roller exercises. All you need is our Mini Foam Roller and Mini Massage Ball. You can also use a rolling pin and tennis ball. Jump to our routine or keep reading to learn more about plantar fasciitis.
The Plantar Fascia
The plantar fascia ligament runs along the bottom of the foot, connecting the heel bone (calcaneus) to the forefoot. It facilitates smooth movement of the foot, supports the arch, and absorbs shock.
Whenever we take a step, our foot flattens as our body weight travels from the heel to the ball. This simple, everyday action puts pressure on the plantar fascia, which isn’t very elastic, pulling at the point where it is attached to the heel. Excessive pressure on the foot can inflame or tear the ligament, which causes pain.
What Does Plantar Fasciitis Feel Like?
Plantar fasciitis can be an ache or stiff feeling in the heel and arch of the foot or a burning sensation that starts in the heel and moves in the direction of the toes. In most cases, the pain goes away as you begin to walk around but returns after a period of inactivity. Most commonly, you won’t experience pain during an activity; it starts suddenly when you stop moving. Plantar fasciitis usually affects one foot. Nevertheless, both feet can be affected.
Plantar Fasciitis Can Be Caused By:
- The structure of your foot. You may be more likely to develop plantar fasciitis if you have flat feet or high arches.
- An injury to the foot.
- Exercise or sports. Beginning a fitness program or playing a sport where your foot is repeatedly making contact with a hard surface can inflame the ligament.
- A difference in the length of your legs.
- A job that requires you to spend a long time standing up or walking.
- A tight Achilles tendon.
- Wearing unsupportive shoes.
- Being overweight or obese.
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Take me to the shop.Exercises for Plantar Fasciitis
To maximize the benefits of our routine, exercise intensely and intelligently. Challenge yourself to stretch and foam roll at a high intensity that may produce an uncomfortable sensation. (This is a sign that the exercises are working.) However, do not stretch or massage to the point that your breaths become short and shallow or you find that you’re holding your breath or clenching your teeth.
Plantar Fasciitis Treatment Part 1: Stretches
Exercise 1: Calf Muscles Stretch
- Place your hands on a wall shoulder-width apart and step forward with your unaffected foot, so your toes touch the wall.
- Slide your affected foot back as far as you can, keeping your heel on the floor and your leg straight.
- Bend the leg closest to the wall until you feel a stretch in your affected leg from the calf to the heel.
- Intensify the stretch by sliding your affected foot further back.
- Turn your leg and foot until you stretch the exact area causing your pain.
- Hold for 2 to 2.5 minutes.
- Slowly come out of the position and repeat on the other foot if necessary.
Exercise 2: Plantar Fascia Stretch
- Sit on the floor with both legs straight in front of you, and your feet flexed.
- Slide your affected heel back until your leg is at a 45° angle.
- Grab your toes with both hands and pull them towards you until you feel a stretch along the sole of your foot.
- Increase the intensity of the stretch and hold for 2 to 2.5 minutes.
- Slowly release and repeat on the other foot if necessary.
Plantar Fasciitis Treatment Part 2 — Foam Rolling massages
You’ll get the best results from our foam rolling massages if you apply as much pressure as you can to the roller and roll slowly. Each massage should last for 2 to 2.5 minutes.
Exercise 1:Plantar Fascia Foam Roll
For this exercise, you’ll need our Mini Foam Roller.
- Stand in a neutral position with the mini foam roller in front of your affected foot.
- Grasp the Mini Foam Roller with your toes, apply as much pressure as you can, and slowly roll until your toes touch the floor.
- Continue rolling by clawing the floor with your toes.
- Stop when you reach the middle of your foot.
- Roll your foot from left to right a few times using your entire body weight.
- Continue crawling with your toes at full pressure until you reach the end of your heel.
- Repeat on the other foot if necessary.
Exercise 2: Sole Foam Roll
For this exercise, you’ll need our Mini Massage Ball.
- Sit on the floor.
- Place the Mini Massage Ball on the affected area of your foot and apply as much pressure as you can.
- Make small circular movements on the area until you feel the tension release.
- Massage any other areas of your foot that hurt.
- Finish, and massage the other foot if necessary.
Treating Chronic Plantar Fasciitis.
It can take from 6 to 12 months for your foot to heal from plantar fasciitis. Performing this exercise routine regularly may help your foot get back to normal more quickly. We recommend exercising six days a week, leaving one day for rest. When you notice that the pain and inflammation in your foot have decreased, you can adjust how frequently you exercise.
Sources & Studies
- ↑1 Trojian, T., & Tucker, A. K. (2019). Plantar Fasciitis. American family physician, 99(12), 744–750.
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