Our foot is the most vital organ of the body that supports us to perform day to day activity and inspires us to chase for our dreams without considering the number of hurdles in between. The pressure of the complete body is tolerated by our feet, but there are times when our feet are not able to withstand the intense force and this situation leads to foot pain.

One of the most common foot problems is Plantar Fasciitis. It is a medical condition when the plantar fascia gets inflamed. Plantar Fascia is a thick band of tissue that is present at the bottom of the foot and helps in bonding heel bone with the toes. It provides support to the arch and acts as a shock absorber while walking or running. Plantar Fasciitis can be a reason for the stabbing pain in the foot in the morning while walking your first few steps of the day. But as the day progresses, the pain decreases and thus many people neglect it. Moreover, the pain triggers again when one stands for a long period of time or when one tries to stand after a long rest.

Are you at a high risk of this foot problem?

Due to over stress, this tissue can get inflamed, and stressing that area for too long can worsen the situation. The following people are at higher risk:

• Elderly people are at higher risk of this foot problem as with age, our musculoskeletal system starts weakening and thus more care is needed to prevent such foot problems.
• Obese people are always at higher risk levels for foot problems as extra weight means extra pressure on feet that may sometimes cross its tolerance level.
• People who are into a profession that always keeps them on their toes like teachers, factory workers, etc. are at a higher risk of Plantar Fasciitis.
• Dancers and runners are also at high risk as they are involved in activities which can put too much pressure on this tissue
• Problems like a high arch or flat feet add more stress on the heel of the foot and hence affects plantar fascia. So people having such foot problems should pay attention to their foot health to avoid complications.

If proper treatment is not given, then this problem may cause chronic foot, knee or back pain. You should take medical advice as soon as possible. Dr. Anuj Chawla – an experienced Foot And Ankle Specialist In Gurgaon shares some foot exercises that can be helpful to alleviate from Plantar Fasciitis.

Some exercises to treat Plantar Fasciitis at home

• Calf Stretch in the standing position

Stand facing a wall and place your hands on it for support. Your feet should be pointed towards the wall. Now place one foot near the wall and the other a little far, while keeping the toes pointed to the walls only. The knee of the back leg should be straight, whereas the front leg should bend. The heel of the back leg should touch the ground so that you can feel a stretch in calf muscles of the back leg. Maintain this position for 30-45 seconds. Repeat the above steps with the other leg.

It will work on the Achilles tendon, Medial Gastrocnemius, and Plantaris muscle, which in turn contribute to the improvement of plantar fasciitis

• Ballet Raises

All you need to perform this exercise is a sturdy chair. Stand behind the chair on the ground. Use the support of the chair to raise your heels and stand on your toes. Hold this posture for 5 seconds and then come back to the original standing posture. You can perform this exercise 15*2 times a day. Keep a break of at least 30 seconds between both the sets.

It will help in developing flexibility in calves and feet. This exercise will target Plantar Fascia, Plantaris Muscle, Medial Gastrocnemius, and Achilles Tendon.

• Towel stretch of the calf muscles

Sit and place your legs in your front. Take a towel and wrap it around your foot. Gently pull the ends of the towel with your hands to stretch your foot and calf muscles. Hold the position for 30 seconds and then repeat it with the other foot. Perform this exercise around 4-6 times a day.

It will create a sense of stretching in calves and will be helpful to get rid of the pain.

• Toe curls with a towel to strengthen the foot

Place a towel on the floor and use the toes of the foot (suffering from plantar fasciitis) to curl up the towel on the ground. It is easy to perform and repeat the curling up movement 10 times. You should do this exercise twice in a day.

It will target many tissues of the foot and help in strengthening the foot.

• Frozen can roll

Take a frozen bottle, can, or any ball (tennis or golf). Sit on a chair and place your affected foot on it. Roll it in a backward and forward direction. Repeat this exercise for 3-5 minutes and perform it twice a day.

It is one of the easiest exercises and soothes the pain by gently massaging it.

• Plantar fascia stretching exercises

Sit in a cross-legged position with the affected leg above the other leg. Hold the big toe with your hands and pull it gently towards you. Maintain this position for 15-30 seconds. This exercise should be repeated 3 times for both feet and should be done 2 times in a day.

These are a few exercises that can help in providing some relief to Plantar Fasciitis at home, but it does not conclude you can neglect the need for medical advice. Your foremost step should be to seek medical advice and get the right treatment for your foot problem.

If you are looking for a Foot And Ankle Specialist In Gurgaon, then you can book an appointment with Dr. Anuj Chawla. He will diagnose the problem to find the root cause and then accordingly suggest the most effective treatment.