1&2..! 6 Strength Training Exercises For Plantar Fasciitis [Heal]
Typically, first thing folks think of when they think of plantar fasciitis treatments is good ol' stretching exercises.
And those are important. You should actually start with stretching to nimble up that fascia on the bottom of your foot. Loose things up a bit.
However, did you know that there are some light strength training type exercises that you can do to not only help stretch the fascia, but also strengthen and prevent future plantar fasciitis pain?
Yep. I detail a few of the more popular exercises below along with photos and videos to get you going. So everyday before you throw on your compression sleeve and go to work do a little strengthening.
Getting The Right Gear – Resistance Loop Bands
Before you get started, you may need to grab one little piece of equipment for these exercises.
Now, with any type of strength training, there are body-weight alternatives to doing things, however with these plantar fasciitis exercises, you will need to create some resistance somehow.
Best thing to do is to grab pair of these exercise resistance loop bands. They come in a set of 4 and really help you do the exercises better.
Lets get started, grab your bands or whatever you are going to use instead and we will get into it.
1. Resisted Dorsiflexion
To do the exercise, sit on the floor with your legs extended. With the other end of the band secured around a bed post or table leg, place the other end of the band around the top of your foot.
Gently flex your ankle back, extending the band. Release and repeat. Do 2 sets of 12-15 reps.
Watch the video below to get a better view.
2. Resisted Plantar flexion
These are basically just like seated calf raises. To start, sit on the floor or your bed and wrap one edge of your exercise band around the top edge of your foot.
Pull the band tight to create some tension. Now, push down with your foot, flexing your calf muscle, then back to release. Repeat for 2 sets of 12-15 reps.
3. Resisted Inversion
Again, you will want to use your trusty exercise band for this exercise. To do the resisted inversion exercise, sit on the floor or the bed, and wrap one end of the band around the foot you're exercising.
Now, holding the other end of the band, cross your legs and place your opposite foot close to the base of the band on the foot you are working. This will help give you leverage and allow the band room to flex and give resistance against the working foot.
Flex your foot inward, then back. Repeat for 2 sets of 12-15 reps.
4. Resisted Eversion
Same exact thing as above, only you'll be flexing your foot outward. Do this for 12-15 reps, then repeat for 2 sets. Video below
5. Towel Pickup
What?! Picking up towels is going to help plantar fasciitis pain?
Yep! But, not like you think. We're going to be picking these towels up with your feet.
To begin, drop a towel on the floor, and try to pick it up with your toes. Drop the towel, pickup, and repeat. Do this for 2 sets of 12-15 reps.
6. Calf Raises
We've talked about calf stretches before in our plantar fasciitis stretches article. Here, you're going to be stretching and strengthening the muscle.
To start, your body weight should work just fine, but as you progress you may want to add some light weight.
Stand at the edge of some stairs, just like you did with the stretches. But, instead of letting the calf stretch, you're going to push yourself up. Let yourself down slowly, then push up and repeat. Do this for 2 sets and 12-15 reps.
Start off with 2 feet if you'd like, then as you need more resistance, go with one foot or purchase something like this to help add resistance.
Hey, we hope that these simple exercises help you get to a foot pain free day. After a few of these exercises it might be a good idea to stimulate blood flow and push out the lactic acid with a foot massager like the TheraFlow or OH Ball. Some of the links above are affiliate links and if you use them to go through to Amazon and make your purchase we will make a small commission with no extra cost to you. Thanks for visiting FootPainDepot.com.