Yoga for Plantar Fasciitis

[@manou1960]

Thank you!

[@ExercisesForInjuries]

Hi Manon L! You are welcome. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video or interview that will help you out. Please do let us know should you need further assistance. Take care. ~Kristine

[@TeamWriggs]

Thank you! ...but I need to ask are there specific exercises to eliminate pain (& swelling) in the ball of one foot, which had sudden onset after months of no usual exercise (during lockdowns)?

[@ExercisesForInjuries]

Hi Team Wriggs! This is Kristine. The medical term for pain in the ball of the foot is metatarsalgia. It’s an umbrella term for a symptom that can have many possible causes, as opposed to a diagnosis in and of itself. Pain in the ball of your foot is often caused by exercising too much, arthritis, bursitis, Morton's neuroma,, or wearing shoes that are too tight. It is possible for one to be suffering from pain should you have been not doing your usual exercises and then suddenly resume doing the said activity. We need to note that with 2 weeks of inactivity, it may take up to 4 weeks to return to your original fitness level. Remember to start off slowly and build up gradually. Don’t push yourself too hard, too fast: progression in fitness occurs over weeks and months, not days. Increase only one exercise variable at a time - how long your exercise session lasts (duration), how hard you work during the exercise (intensity) or the number of exercise sessions each week (frequency) - and only by a small amount. It should go away on its own after a few days. However, make sure to see your doctor if the pain does not get better in 2 weeks. The first step in treating metatarsalgia is to determine the cause of the pain. If improper fitting footwear is the cause of the pain, the footwear must be changed. Initial treatments include rest, ice, compression, and elevation. (RICE), as well as a change to less-flexible footwear. Operative treatment is reserved for individuals with severe cases and prolonged pain. Here are some pointers that you can consider: • Stretch your Achilles tendon and strengthen your foot muscles. These exercises help decrease the pressure on your forefeet. • Use metatarsal supports such as o Properly fitting, supportive footwear such as sneakers. o Arch supports o Metatarsal pads o Shock absorbing shoe insoles and inserts • Lessen any strenuous activities that involve placing too much weight on your feet, such as jogging or jumping. • Use icing or cold therapy. • Use anti-inflammatory medication such as ibuprofen or naproxen. Here are some exercises you can do: Ankle cross Sit with your feet on the floor and place one ankle across the opposite thigh, foot flexed slightly. Using the hand on the same side, gently, but firmly, pull your toes back towards your shin until you feel a stretch along the arch. Hold the stretch for 10-20 seconds and release for 10 seconds. Repeat 5-10 times, several times a day. Repeat with the other foot. To ensure you have the right stretch position, gently run your opposite fingers across the sole of your foot; the fascia ligament should feel like a firm string along the arch. This is also a great stretch for plantar fasciitis. Foot roll Sit with both feet on the floor, hands loosely on your knees. Sit forward in a chair with your back straight and feet close to the chair. You can also do this standing, if that’s more comfortable. Roll a tennis ball back and forth under the arch of your foot for 2-5 minutes. Rest. Switch sides and repeat with your other foot. You can also do this stretch with a frozen water bottle (put a towel underneath the bottle to catch condensation)-the cold helps relieve metatarsalgia pain and inflammation. Ankle Up and Down Exercise To complete this exercise, position yourself on a couch with your foot and ankle hanging a few inches over the edge. Move your foot and ankle up and down. Push as far down as possible, then pull as far up as possible. Complete one set of 20 repetitions on your affected foot. If both feet are affected, complete one set of 10 repetitions for each foot. Ankle In and Out Exercise Complete this exercise sitting on the ground -- with your legs extended fully in front of you -- or sitting on a couch with your foot and ankle hanging a few inches off of the edge. Slowly move your foot as far inward as possible, then slowly move your foot as far outward as possible. Never move your foot to the point of pain. Complete one set of 20 repetitions for your affected foot. If both feet are affected, complete one set of 10 repetitions for each foot. Toe Walking While barefoot, stand up straight with your feet flat on the floor. Slowly rise up onto your toes and the balls of your feet. Walk across the room for 20 seconds at a time. Complete one set of eight repetitions. As you progress, complete this exercise twice a day and increase the duration of your walk so that you are able to walk the entire length of a room. Pencil Lifting Position a pencil just in front of your affected foot. Sit on a chair with your back straight up and your feet flat on the ground. Pick up the pencil using your affected foot. To do this, squeeze the pencil between your toes and the ball of your foot. Hold the pencil for six seconds. Relax and repeat. Complete one set of 10 repetitions. Complete this exercise three times each day. Balancing on One Foot While standing near a countertop, stand one foot. Use your hands on the countertop as needed to maintain your balance. Maintain a proper upright posture. The softer the surface you stand on, the more difficult the exercise will be. Hold for 30 seconds, and 3 repetitions per side. Heel Raises While standing near a countertop, raise up on your toes as you lift your heels off the ground. Maintain a proper upright posture. For normal strength, you should be able to perform 25 repetitions on one foot using a countertop for minor balance only. As you work on ankle and plantarflexion strength, start slowly as to not aggravate the plantar fascia. Discontinue this exercise if your pain symptoms start to worsen. Initially, perform with both feet. 10 repetitions at a time (up to 3 sets of 10 repetitions) once per day. As your pain levels decrease and your strength increases, progress to one foot only. Here are some additional exercises you can consider exercisesforinjuries.com/6-ways-soothe-foot-pain/. You may also find this link beneficial when it comes to dealing with chronic pain: exercisesforinjuries.com/clinically-proven-methods-safely-managing-chronic-pain/ Hope this helps. Let us know if you need further assistance. Wishing you well. Thank you.