Walking is an excellent form of exercise. It is a great choice for people who cannot manage high-impact sports. Moreover, walking comes in many forms and still provides strong cardio benefits. However, even gentle walking with plantar fasciitis can become painful.
Plantar fasciitis usually shows up as pain in the bottom of the heel. The discomfort comes from the fascia, a thick band of tissue that runs from the heel to the ball of the foot. When this fascia becomes inflamed, it stiffens. As a result, every step can feel sharp or tender. The tissue can no longer expand and contract as it should. Therefore, the condition can feel limiting and frustrating. If you are unsure of your foot pain source, you may want to review our article on Finding Foot Pain Relief to rule out other causes.
Foot pain from plantar fasciitis often feels worse in the morning. It may ease during the day. Even so, stiffness often makes walking up stairs painful.
Walking With Plantar Fasciitis
Footwear
Proper footwear is essential. Shoes should offer solid arch support, a snug heel fit, and good cushioning. In addition, they should not feel too tight in the toes.
Ice
Because plantar fasciitis pain comes from inflammation, ice can help reduce swelling. Rest your foot and apply ice for about fifteen minutes, three or four times per day. This simple routine often brings noticeable relief.
Stretches for plantar fasciitis
Standing Stretch
- Stand facing the wall, bracing yourself with your arms.
- Place your right foot behind your left.
- Slowly bend your left knee while your right knee remains straight.
- Hold for 15 seconds. Release. Repeat three times.
- Repeat with the other leg.
Seated Stretches
The Roller
Sit down and place a frozen water bottle on the floor. Roll the arch of your foot back and forth over the bottle for one minute. Switch to the other foot after one minute.
Big Toe Stretch
Sit comfortably, then cross one leg over the other. Use the opposite hand to gently pull your big toe back. Hold for fifteen seconds and repeat three times per foot.
Arch Stretches
Sit with your legs extended. Loop a towel or exercise strap under the arches of both feet. Pull the ends toward you to stretch the tops of your feet. Hold for fifteen seconds and repeat three times.
Massage
Massaging plantar fasciitis can help soften tight fascia and reduce pain. Because of this, it is useful to massage your feet in the morning before standing up.
Thumb Pushes
Use both thumbs to push along the sole of your foot, from heel to big toe, and back again. Repeat this motion from heel to each toe. Do this for one or two minutes on each foot.
Thumb Pulls
Place your thumbs in the center of the sole. Pull them outward at the same time. Move along the entire sole to stretch the tissue gently.
Professional Care
A professional massage therapist can provide deeper and more targeted work. Their techniques help stretch tight fascia and break up hardened tissue. This often speeds up recovery during a flare-up.
If you’re looking for effective massage therapy in Nanaimo, BC, give Easy Cozy Wellness a call. Our unique method of reflexology massage is excellent for treating plantar fasciitis. Our highly trained staff is here to help you in your quest for foot pain relief.
You can book online or give us a call today.
References
https://www.healthline.com/health/plantar-fasciitis#home-remedies
https://www.healthline.com/health/plantar-fasciitis-massage