Plantar fasciitis can be very debilitating. When you get out of the bed, it feels like standing on a bed of nails. It gets better as you walk around, but later in the evening, the pain worsens across the bottom of your feet where your arches are and even moves into your heels. You will probably try to Google “plantar fasciitis treatments.” But what you will find is just temporary relief from the pain that does not fix the problem.
Let’s clear up a little confusion. It is widely assumed that plantar fasciitis is just inflammation of the plantar fascia. But more accurately, it is in part an outcome of degeneration or chronic breakdown of collagen cells in the plantar fascia tissues.
It is not an “itis” or acute inflammation problem that’s causing the issues. It is related closer to collagen tissue going bad over time in the plantar fascia.
Here’s How You Can Fix Plantar Fasciitis
Make sure you are aware of the treatment plans that only include conservative strategies such as ice, stretching, rest, getting a cortisone shot, or lacrosse ball rolling. This approach will just mask or relieve the pain temporarily, but it will not provide a lasting fix.
Fixing this condition once and for all will require you to take a more active approach. You’ll have to strengthen your Achilles, plantar fascia, and calves to be able to get back to your big lifts.
Here are two important strengthening exercises that you may want to use. They will help you wipe out those nagging injuries, including calf strains, Plantar Fasciitis and Achilles tendinitis. If you have issues like these, it will limit your ability to do deadlifts, squats, step-ups, lunges, or any heavy carry variation.
Exercise 1 – The Wall Eccentric Heel Raise
- Utilize the wall to help maintain your balance.
- Go upward using both feet and lower back down on one foot.
- Avoid rolling to the side of either foot.
- Target the highest range on your tip-toe position.
- Lower each rep at minimum 3 seconds.
- Aim for 2-4 sets of 8-15 reps.
Exercise 2 – The Heel Raise With A Toe Extension
- Use any prop or a towel under your toes to help stretch.
- Lean slightly towards the wall.
- Use the wall for a bit of a balance assist.
- Keep from rolling to the side of your foot.
- Take it slow. Up 2-3 seconds, then hold at the top for 2-3 seconds, then come back down 2-3 seconds.
- Try to do 2-4 sets of 8-15 reps.
Author: Blake Ambrose