Strengthening for plantar fasciitis relief is a topic I’ve been learning more about recently. I wanted to share 2 specific exercises (as well as multiple variations of them) that are easy and accessible to everyone in pain.
These will help you target the exact spots that are causing your pain and begin the process of plantar fasciitis relief.
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Most people are woefully confused when it comes to dealing with Plantar Fasciitis.
They tend to run away from the problem, rather than face it head-on (like they should).
They run away by trying to comfort themselves with more cushioning like arch supports or orthotics, wearing bulky shoes like Hokas, and just staying off their feet in general because it hurts.
Sorry to say, that’s a loser’s approach. You won’t get anywhere like that, except for the doctor’s office.
What I want to talk about this week is dealing with your problem head-on by addressing your weaknesses.
I talk plenty about footwear and myofascial release work for tightness with Plantar Fasciitis, but strengthening muscles that are currently too weak to support your foot properly is also in the cards.
People with PF tend to have the following:
- Weak intrinsic muscles of the foot
- A misaligned and weak first toe
- Tight, shortened calf muscles
So how can we address these things all at once?
Don’t worry, I’ve figured that part out for you. We’re going to do it with strengthening (and these won’t hurt your heel).
I’ve found 2 exercises that are incredibly easy to scale from beginner to advanced. That means whether you are new to this, very weak, and/or in a lot of pain, there’s an option for you.
![Heel Raise – Ball Squeeze - [P]rehab](https://i0.wp.com/library.theprehabguys.com/wp-content/uploads/2020/05/heel-raise-ball-squeeze-vimeo-thumbnail.jpg?resize=276%2C191&ssl=1)
Photo Credit: Prehab Guys, Evolve Physical Therapy
They are very simple calf and lower leg-focused exercises: multiple variations of a calf raise and an elevated calf raise.
Watch me demonstrate them:
Because people always want recommended reps/duration, I would start with 2 sets of 10 reps per day. Do them as they feel comfortable: if it hurts, then slow down, if it feels good, increase the amount.
Do them slowly to teach the muscles how to stabilize and pause for 2 seconds at the bottom and top of each movement.
Lengthening is strengthening and vice versa. That means: if we are getting longer in a stable position, we’re also getting stronger. So we can accomplish both at once.
These exercises, done frequently, will do just that. Your calf and lower leg muscles will get longer and stronger over time.
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Whenever you’re ready, here’s how I can help you:
The End of Plantar Fasciitis – The program I built to get you out of never-ending foot pain.
Use the simple and natural methods I used (strengthening was one of them) to eliminate my own Plantar Fasciitis so I could run, play soccer, and be free to do what I want again.
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