Plantar fasciitis is a condition of the heel and foot. But can plantar fasciitis cause hip pain as well? What could be the link behind these two? And how can I naturally cure plantar fasciitis? Answers to all these questions coming up.
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Plantar Fasciitis is often known as the reason behind most people’s heel pain. Inflammation in the plantar fascia is responsible for the same.
The Plantar Fascia runs across the bottom of the foot and connects the heel bones and toes through a thick set of tissues. Plantar Fasciitis can occur to anyone regardless of their age.
In this article, we will talk about the best exercises that can help you with plantar fasciitis.
Plantar Fasciitis and Hip Pain
A study conducted by the researchers at HSS and Harvard Medical School suggests that the same are related. The same comprised analyzing data collected from a group of 2181 people who completed a questionnaire evaluating feet pain, location, and intensity of the pain.
The study’s findings show that foot pain was linked to bilateral and same-side knee discomfort in both men and women. Men with right foot pain, for example, were five to seven times more likely than men without foot pain to have pain in their right knee or both knees.
In men, foot discomfort was linked to hip pain on the same side. Bilateral foot discomfort was linked to hip pain on both sides, the same or opposite in women. For more details on this, you can read our in-depth article about plantar fasciitis and hip pain.
You might also like to read: 7 Best Beach Shoes for Plantar Fasciitis
What Is the Best Exercise for Plantar Fasciitis?
The Washington University Orthopedics mentions about six exercises for patients with plantar fasciitis.
#1. Toe Curls with Towel
Begin by placing a small-sized towel on the floor. Curl the towel toward you with your toes only, using your involved foot. Repeat the same ten times; this exercise can be carried out one to two times every day.
#2. Toe Extension
Sit in such a position that your involved leg is crossed over your uninvolved leg. To stretch the arch and calf muscle, grasp the toes with your hand and bend your ankles and toes upwards as much as possible. Perform a deep massage along the arch of your foot using your free hand. Hold like so for about ten minutes and repeat the same for two to three minutes. One can do the same exercise two to four times each day.
#3. Towel Stretch
The Towel Stretch exercise is particularly effective for reducing morning pain when done before getting out of bed. Sit such that your involved leg is straight out in front of you. Wrap a towel around your foot and pull it toward you, feeling the calf muscle stretch. Hold in this position for 45 seconds and repeat this two to three times. One shall repeat the same four to six times a day.
#4. Standing Calf Stretch
Do calf raises help plantar fasciitis? The standing calf stretch can be helpful if you are dealing with plantar fasciitis. Stand close to a wall and place both hands on the wall for support.
Place your feet straight ahead, one in front of the other, with the involved foot in front of the other. The back leg’s knee should be straight, while the front leg’s knee should be bent.
Shift forward, maintaining your back leg heel on the ground until you feel a stretch in your back leg’s calf muscle. Hold in the same position for 45 seconds. Repeat this twice or thrice four to six times each day.
#5. Ice Massage Arch Roll
Rest the leg with the involved foot such that your involved foot is resting on a tennis ball, golf ball, frozen water bottle, or can. Now roll your involved foot back and forth over the object. One must repeat the same until five minutes, and one can do so twice a day.
#6. Calf Stretch on a Step
Stand such that your uninvolved foot lays flat on a step. Place the involved ball of the foot on the edge of the step. Place the affected foot’s ball on the step’s edge. Hold in this same position for 45 seconds twice or thrice. Patients can do the calf stretch exercise four to six times a day.
You might also like to read: Does A TENS Machine Help In Plantar Fasciitis And Your Best Options
Can Yoga Help With Plantar Fasciitis?
Yoga International talks about yoga for plantar fasciitis. Calf stretches for plantar fasciitis are effective, whether regularly or for a long period. Doing the same requires a yoga block, yoga towel, and one or two-pound sandbags.
The stretches mentioned by the Yoga International are runner’s stretch at the wall, calf and plantar fascia stretch with yoga block at the wall, food stretch, straight leg raise with the bottom foot at the wall, big toe pull from the thread the needle, legs up the wall which requires the use of sandbags.
The list also includes the savasana but with feet against the wall. One may practice the stretches that turn out to be the most beneficial to them two to three times a day.
Frequently Asked Questiosn
#1. What Is the Difference Between Plantar Fibroma and Plantar Fasciitis?
Cleveland Clinic explains that plantar fasciitis and plantar fibromas both affect the plantar fascia. The latter are like small pores on your plantar fascia. On the other hand, the former is a type of ligament inflamation.
Owing to the same, plantar fibromatosis exercises are generally associated with stretching your foot, ankle, and calf. Regardless, your healthcare provider is the best person to reach out to when you experience unusual foot pain.
#2. What Happens if Plantar Fasciitis Goes Untreated?
As per a blog on the HSS website, Plantar Fasciitis, when left untreated, can progress to a plantar fascia tear or a bone spur. Fortunately, this issue responds well to conservative treatment, so the sooner you see a doctor and begin a physical therapy program, the better.
#3. Why Is Plantar Fasciitis Called Policeman’s Heel?
Plantar Fasciitis can occur in anybody. It is particularly seen in people who stand for prolonged periods regularly. The same is termed ‘policeman’s heel’ because of the time spent by the police on their feet.
#4. Can I Do Squats With Plantar Fasciitis?
The Beltsville foot and ankle center recommends many exercises for patients with plantar fasciitis, including squat stretches. Turns out that squatting down can help one flex the knees and achieve greater flexibility, which has a positive impact on the foot.
Doing squat stretches will also assist in lessening the pain associated with tissue tears. When doing squats, one foot should be in front of the other. After 10 repetitions, you can increase the number of repetitions if you’re comfortable with the workout.
You might also like to read: Does A TENS Machine Help In Plantar Fasciitis And Your Best Options
A Few Final Words
Do consider sharing this information with others who are dealing with plantar fasciitis. Also, please share your thoughts and opinions with us in the comments section. Should you have any questions or article requests/ suggestions, please mention them.
As a disclaimer, we wish to emphasize that the information mentioned below is generalized and is not a substitute for a certified healthcare expert’s professional examination and treatment. Your medical history and severity of the condition are as unique as you and would require diagnosis and treatment accordingly.
