If you have plantar fasciitis or some other foot problem that makes movement difficult, chances are you’re in camp that emphasizes resting your foot or working your foot loose. Depending on the severity of your foot condition and how long you’ve had it, you may benefit more from rest.

However, if you spend too much time resting your foot, it can remain sore and possibly stiff and weak. People with plantar fasciitis should consult with their podiatrist about establishing an exercise routine that helps loosen and strengthen the foot without overextending or overusing it.

If you’re an active person who doesn’t want or can’t afford to have a foot injury derail your ability to move pain-free for longer than necessary, here are some of the best and worst plantar exercises. fasciitis and other foot injuries:

The best exercises for plantar fasciitis

Toe stretches

With these toe exercises, you’ll improve flexibility in your toes and feet, as well as stretch your foot and calf muscles. This simple exercise can be done anywhere you have access to a hard chair.

To do this exercise, sit in a chair with both feet flat on the floor and hip-width apart. Raise both heels as high as you can with your toes flat on the floor. Keep your heels up for 10 seconds. Lower your heels to the floor. Then lift your toes up while keeping the rest of your foot flat on the floor. Then curl the toes under the foot. Try to do these exercises 10 times at least three times a week.

Toe Curls

Toe curls help with flexibility in the toes and strengthen the muscles on the top of the foot. This exercise requires a hard chair and a kitchen towel or washcloth. Begin by sitting in the chair and placing the cloth or dish towel on the floor in front of you. Place one foot on the towel and grasp it with your fingers, curling the toes under the foot toward the heel. Spread and relax your toes and push the fabric back away from you and do the same toe grip and pull with the other foot. Do this five times with each foot.

toe pickup

Similar to the previous exercise, this toe raise exercise involves picking up small objects with your toes. Marbles and/or smooth stones work best. Start by placing the marbles on a towel in front of a chair and place a container on the towel next to the marbles. Sit in the chair so that both feet are flat on the floor. Using one foot, try picking up half of the marbles, one by one with your toes, and place them in the bowl. Use the other foot to do the same for the remaining marbles.

ball roll

With this exercise, the muscles of the sole of the foot will be stretched and strengthened. Any type of ball will work, be it a tennis ball, baseball, hockey, golf, softball, etc. Even if you don’t have a ball, a soda can work just fine.

Simply sit on a hard chair and place the ball of your choice or soda can under the center of one foot. With a light amount of pressure applied, gently move your foot back and forth over the ball. Do a few repetitions for each foot.

take a walk in the sand

Walking on soft, uneven sand is a great way to strengthen your feet and ankles, as well as stretch your leg and foot muscles, especially your calf muscles. A short barefoot walk on the local beach is a relaxing way to strengthen your feet. If there is no beach nearby, a sandy playground, sand volleyball court, or desert can also work.

The worst exercises for plantar fasciitis

jump training

You should avoid popular jump training or plyometric exercises while rehabbing your plantar fasciitis foot. The sudden impact of jumping and landing on your feet during plyometrics can cause further damage, tearing, and tendon strain in your heels and arches.

Run or Jog

Both of these forms of cardiovascular exercises are common causes of plantar fasciitis and other foot injuries in the first place. Not surprisingly, continuing to run or jog while suffering from a foot injury or foot condition is a bad idea. In addition to increasing pain and discomfort, constant forceful impact to the foot during these activities can cause further strain, damage, and tearing of the muscles and tendons in the feet.

Jump Squats

Jump squats, also known as squat pushes or burpees, are bad news for people with plantar fasciitis. The sudden impact of jumping and landing on your feet, plus the quick movements of burpees, can easily cause you to reinjure yourself or worsen your plantar fasciitis.

team sports

Popular team sports like soccer, basketball, football, lacrosse, rugby, and field hockey should be avoided while one is recovering from plantar fasciitis. Sudden movements of the feet and the constant impact of running and jumping can cause the fascia to tighten, tear, or reinjure itself.

aerobics and dance

One may think that aerobics and cardio dance are safe exercises for plantar fasciitis due to the less forceful impact on the feet. Like jump training, both of these cardio exercises involve long periods on your feet and a sudden, hard impact on your feet as you jump and hop.

To recover more quickly from an injury or episode of plantar fasciitis, it’s important to balance resting your feet with correct and safe exercises that strengthen your feet. To find out if you have plantar fasciitis or learn about safe and beneficial exercises to reduce pain, improve flexibility and speed healing, contact your podiatrist today.