No doubt about it, plantar fasciitis symptoms hurt! From that “nail in the heel” first morning step to the deep throbbing or dull ache that continues throughout the day, it can be tough to bear plantar fasciitis symptoms.
EHow.com has some advice for plantar fasciitis exercises to help massage the problem away. Use these tips for giving yourself a massage. As you try this, be sure to be gentle and remember that you’re making contact with a damaged part of your body.
- Gently knead along the sole of your foot. Probing deeply with your thumbs, focus on the area where you feel your muscle join with your heel. You’ll want to generate blood flow to this area as it’s where tissues are most injured, so be sure to be thorough in this area.
- Next, move on to your lower calf. Massage from the top of your heel up to the middle of the muscle. If your Achilles tendon and calf muscle are tight, it will limit movement of the plantar fascia leading to a return of plantar fasciitis symptoms.
- Bend your toes back, feeling the stretch, then move your ankle in slow circles. This movement of your joints will help loosen tissues, helping your plantar fascia become more pliable.
- Now, move back to focus on your sole again. Use deep kneading motions with your thumb to manipulate the tissue. The object is to increase your circulation resulting in more oxygen and other nutrients coming to the damaged tissue.
If you need a demonstration of a good do-it-yourself plantar fasciitis exercises, check out Coach Becky’s video where she demonstrates her plantar fasciitis stretches. In the video she shows:
- Stretching using a strap
- The Night Splint she doesn’t like and what you should look for when you buy one
- How to use an ordinary step to stretch your calf and plantar fascia for foot pain relief.
- Specifically how she ices her foot as part of plantar fasciitis treatment
- How to use an ordinary tennis ball — or other over-the-counter tools — to stretch your plantar fascia