The holiday season is typically one of the happiest times of the year, but foot pain can ruin your holiday fun. Spending long hours on your feet while holiday shopping or cooking can put a lot of stress and pressure on your feet, potentially leading to the painful condition known as plantar fasciitis. Here at Foot and Ankle Surgeons of New York, we don’t want you to be stuck on the couch with foot pain during the holidays. Our podiatrist in NYC has compiled a list of some of the best exercises to help you stay fresh on your feet! Continue reading to learn more.
Plantar Fasciitis Exercises for Pain Relief
If you’re dealing with plantar fasciitis, you can find relief through exercises and stretches that strengthen this area of your foot. By loosening the ligament, you can prevent further inflammation and stress that causes nagging foot pain. Here are some exercises our podiatrist in NYC recommends for plantar fasciitis:
- Tennis Ball Roll – You’ll need a tennis ball or alternative ball of similar size. You can also use a water bottle instead. Start by sitting in a chair and place the ball under the affected foot. Roll the ball gently under the arch of your foot to stretch the plantar fascia. Continue rolling for a few minutes, and repeat this exercise twice a day as needed.
- Toe Extension – This is one of the easiest exercises since it can be performed anywhere. Sit on a chair or on the floor and cross the affected leg over your other leg. Grasp your toes with your fingers and bend your toes and ankle as far up as you can. You should feel a nice, relieving stretch in your calf and arch. Use your other hand to massage the arch of your foot gently, and hold for ten seconds.
- Toe Curls With Towel – Sit in a chair and put a small towel on the floor. Make sure your feet are above the towel. Use the affected foot and scrunch your toes onto the towel to try and pull it toward you. Relax, and let the towel go. Repeat this movement ten times, once or twice daily.
Our team at Foot and Ankle Surgeons of New York will do everything we can to keep your feet pain-free so you can have an enjoyable holiday season with your loved ones. For more information about treating plantar fasciitis, be sure to contact our podiatrist in NYC today.