Nurses are on their feet all day, so it's no surprise that many of them suffer from plantar fasciitis. This condition is caused by inflammation of the plantar fascia, the band of tissue that runs along the bottom of your foot. If you have plantar fasciitis, you know how debilitating it can be. The good news is that there are exercises you can do to ease the pain and improve your condition.
Here are three exercises that are particularly helpful for those suffering from plantar fasciitis:
Achilles tendon and calf stretches
These stretches will help to loosen the tissues in your feet and lower legs and reduce the tension in your Achilles tendon. To do them, stand with your feet shoulder-width apart and your hands on a wall or stable surface for support. Keeping your heel on the ground, lean forward until you feel a stretch in your calf muscle. Hold this position for 30 seconds, then repeat with the other leg.
These stretches will help to stretch out the muscles and ligaments in your feet. To do them, sit on the floor with your legs extended straight in front of you. Place a towel around the ball of one foot and hold both ends of the towel with your hand. Gently pull on the towel until you feel a stretch in the arch of your foot. Hold this position for 30 seconds, then repeat with the other foot.
Plantar fascia release Technique (PFMT)
This technique involves using a tennis ball or golf ball to massage the plantar fascia tissue in your feet. It helps to break up scar tissue and promote blood flow to the area. To do it, sit in a chair with one foot resting on another chair or surface in front of you so that your ankle is at a 90-degree angle. Place a tennis ball or golf ball under the arch of your foot and roll it back and forth for several minutes. Repeat with the other foot.
If you suffer from plantar fasciitis, these three exercises can help to ease your pain and improve your condition. Be sure to talk to your doctor before starting any new exercise routine, particularly if you have any underlying health conditions such as diabetes or arthritis. With proper care and treatment, most cases of plantar fasciitis will resolve within 6 months to a year.