Top Tips to Relieve Plantar Fasciitis for Those on Their Feet All Day
f you find yourself spending countless hours on your feet, whether you’re a nurse, teacher, or retail staff, then you might have experienced the discomfort of plantar fasciitis. This condition can be quite agonizing, impacting your ability to perform your job effectively. Luckily, we’ve compiled some top tips to help relieve plantar fasciitis, so you can continue working without the constant nagging pain. BOOK HERE
Understanding Plantar Fasciitis
Plantar fasciitis involves micro-tearing of the plantar fascia, a thick band of tissue running across the bottom of your foot. This tearing is often aggravated by standing or walking, especially relevant if you’re employed in professions that require prolonged periods on your feet. Though the condition is challenging, the upside is that effective treatment doesn’t have to rely on orthotics or special footwear.
Two Effective Exercises
Relieving plantar fasciitis involves exercises that have stood the test of time. Here, we share two proven exercises that have brought relief to many of our patients at Sydney Foot Solutions over the past two decades.
- The Dowel Exercise:
This exercise provides what’s colloquially known as “tough love” to your plantar fascia, which encourages cell growth and stimulates healing. To perform this exercise, you’ll need a household broomstick or a piece of dowel.
– Begin by placing one foot on the dowel, as this can be painful initially.
– Gently roll your foot over the dowel in short strokes, maintaining a “one, two, three, four” rhythm.
– Once you feel more comfortable, switch to using both feet. This exercise targets the tightness beneath your foot and ankle, making your fascia more resilient over time.
- Ankle and Arch Strengthening Exercise:
Strengthening the muscles in your arch and ankle is critical for stabilizing the foot and preventing future episodes of plantar fasciitis.
– Place a towel on a step and flex your toes.
– Slowly lower your weight for a count of three and then lift for a count of three.
– Perform this exercise for ten repetitions, and if you’re comfortable, progress to doing it one-footed. It should only require 20 to 30 seconds twice daily and is immensely effective.
Both exercises are designed to make your foot tissues as robust as possible. While they may initially induce discomfort, the long-term benefits are well worth it.
Final Thoughts
Individual conditions vary, so while these exercises are beneficial, ensure you seek personalized advice if your symptoms persist. By following our tips, you may find significant relief, helping you tackle your workday with renewed ease and comfort. If you found these tips helpful, please like the post and subscribe for more valuable insights into foot health. Here’s to a pain-free day ahead!
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