People with plantar fasciitis may experience intense pain in the heel bone or arch of the foot, especially upon taking the first steps in the morning or after long periods of inactivity.
Regular exercise is crucial for maintaining overall health and well-being, including foot health. However, when it comes to individuals with plantar fasciitis, certain exercises should be avoided to prevent further damage and reduce pain.
1. Running 2. Jumping and hopping 3. High-impact aerobics 4. Step aerobics or plyometrics (jumping exercises) 5. Hill running 6. Burpees 7. Squat jumps or lunges with a jump 8. Box jumps 9. Single leg hops 10. Balance exercises on an unstable surface 11. Barefoot running or walking 12. Exercises that involve pushing off with the toes 13. High-impact dance-based exercises such as Zumba or Hip Hop Abs 14. Isometric calf raises (heel raises) without using a wall for support 15. Calf raises on a step 16. Toe raises 17. Barefoot walking or running on hard surfaces
1. Choose appropriate footwear 2. Use orthotic inserts 3. Apply ice and take breaks 4. Use a tennis ball or golf ball 5. Wearing night splints 6. Supplements
1. Calf stretch 2. Plantar fascia stretch 3. Achilles stretch