Plantar fasciitis exercises for relief are difficult at best and downright impossible at worst. I have been a trainer and athlete with years of experience in pain management and I still don’t understand how some people can run miles while suffering from acute lower leg pain. It’s like someone has hit your walking stick and now you’re trying to run with them.
Exercises for plantar plate tear require very specific mechanics to be done correctly and to get optimal results. First you must make sure you are placing your foot in the proper position. Make sure you have good arch support. That means your heel should almost be touching the front of the shoe. If it is not, you need to buy a shoe that offers more heel tension. If you shorten your stride by wearing a stiffer, less supportive, sole, it may heal itself within a week.
In addition, you must stabilize your foot after each stretching. Stabilizing allows the healing to proceed at a much faster pace. For example, if you do an ice pack or a hot shower, do not switch to a gel or hot towel. If you switch, then the healing will be retarded.
Finally, and most importantly, you must continue the exercises for plantar plate tear recovery properly if you want good long-term pain relief. This means you cannot do something once and expect a miracle. If you stretch and feel better, then continue the exercise. If not, stop immediately and do not attempt again until you are healed.
The problem with many people is they jump into “healing” too quickly. First, they do the wrong exercises for plantar plate strain. Then, they use improper footwear. Next, they try over-the-counter treatments and expect immediate pain relief.
If you don’t heal correctly, then you damage the plantar plate ligament, the muscles around the toes, and possibly even the big toe itself. This results in the inability to squat properly, walk or stand. It can also limit your ability to take part in sports. The ultimate result is the inability to balance your body. If you have this condition, please see your doctor right away.
Do exercises for plantar plate tear actually work? Absolutely! In fact, they will be the absolute best exercises for plantar plate tears if you also incorporate proper footwear. You must have good arch support when doing the exercises because the weak arch can lead to plantar plate injuries.
The exercises for this condition are a lot easier to perform than other exercises for this condition. They require no special equipment. If you don’t feel comfortable in the footwear, then skip it. This article explains how to perform these exercises for plantar plate injury safely.
An exercise that has proven to be effective for plantar plate tear is toe raises. Toe raises challenge the ligaments on the bottom of the foot, stretching them out so they will heal more quickly. They strengthen the muscles around the area and will increase the mobility of the tissues in the area. This is a great exercise for those who need to see immediate results in terms of feeling better and less pain.
Walking is another exercise that can help you with your plantar plate injuries. Walking uses the same muscles as toe raises, strengthening them for this purpose. The key to this exercise is to gradually increase your distance. Be sure to get some professional advice from your doctor before starting out, since this is an exercise that should only be done under the supervision of a professional. If you have verified 8 days ago that you’ve had a visit from your doctor, then continue on with this simple walk every day, starting at about half an hour.
If you don’t feel like walking or don’t feel comfortable with it, you can take the stairs instead. With just a little bit of stretching you can strengthen all the muscles in your legs and foot. This can help in healing faster and prevent plantar plate tears. It is important to know how much to stretch, taking just a little bit more than what you think you need can aggravate the situation and actually make the situation worse. Stretching every day and using a mirror will help with this.
If you don’t have enough time to go the gym, there are plenty of exercises for plantar plate that can give similar results. One of the most basic exercises is simply lifting your heel up onto your toes with your toes spread as far as possible. Make sure to warm up first, and remember not to push through pain. Then just raise your heel and repeat to prevent putting extra pressure on your joint capsule and the tendons. With proper rest and warm up you should notice a difference in a short period of time. These exercises for hammertoe are verified by many experts as they can be done almost every day and will greatly help with any heel pain you experience.