Molly McNamee | How To Fix Plantar Fasciitis
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How To Fix Plantar Fasciitis

 

If you are suffering from Plantar Fasciitis, you will feel an aching pain on the bottom of your foot. You may feel an isolated pain in the heel of your foot. This pain will be noticed most when jumping or running. Plantar Fasciitis can be very painful, and unfortunately once you have it, it will take some work to fix the problem. But, it is possible!

Plantar Fasciitis is caused by weak glutes and hamstrings and made worse by tight calves. So in order to mend the ailment, you need to strengthen your glutes and hamstrings. Train your legs 2-3 times a week with a focus on your backside. Include exercises like: sumo deadlifts, donkey kicks, curtsy lunges, sumo squats, and hamstrings curls. These movements, and many more, will help strengthen the back of the leg.

Strengthening your hamstrings and glutes is only one part of the solution. You also need to loosen up your calf muscles. Use a foam roller or lacrosse ball on your calves to lengthen tendons. Slowly roll the foam roller up and down your calf muscle (start above the ankle and finish below the back of the knee). Make sure you move very slowly and pause on any particularly tight areas. Be aware this may, and probably will be, painful. If you have Plantar Fasciitis, your calves are tight and likely have some knots deep in the muscles. Foam rolling is the best way to get out these knots, but it will feel pretty intense.

You can also relieve the pain by taking a lacrosse ball and rolling it on the bottom of your foot. This will feel good but needs to be paired with the corrective exercise previously mentioned.