6 Exercises against Plantar Fascitt

Are you affected by plantar fascitis under foot? Here are 6 exercises that can provide both functional improvement and pain relief. Start today!

We have also attached a video showing how several of them are performed.

What is plantar fascite?

Plantar fascia is an overload of the tendon plate under the foot - better known as the plantar fascia. Overload can cause damage and inflammation in the tendon tissue that provides the basis for pain in the front of the heel. It often hurts the most in the morning when you take your first steps. It is important to note that parts of the inflammatory reactions that normally form are the body's own healing response - and that several studies have shown that NSAIDS drugs can lead to significantly slower healing.

Many will get better over time, but without treatment it can actually take as long as 1-2 years. This is because the body has difficulty breaking down the damaged tissue and replacing it with normal tissue. Fortunately, there are well-documented treatments such as Shockwave Therapy og laser treatment. Other treatment methods include the use of compression socks, shoes with better cushioning, insoles and exercises. You can get better acquainted with the latter in this article - and in the video below.

VIDEO - 6 Exercises against Plantar Fascitis:

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1. Plantar fasciae clothing exercise

A research group (1) designed a stretching program for the tendon plate under the foot (plantar fascia). The stretching exercise, as shown in the picture above, consisted of laying the affected leg over the other - and then stretching the underside of the foot by pulling the front part of the football backwards. This should be felt in the underside of the sole of the foot and against the heel.

In the study, the patient was told to stretch for 10 seconds over 10 sets - up to 3 times a day. So 30 sets in total. An alternative is also to stretch for 30 seconds over 3 sets.

2. Clothes exercise for the back of the leg

At the back of the calf we find the musculus gastrocsoleus - a muscle that often becomes very tight and tense if you have plantar fasciitis. The reason it gets so irritated is that the plantar fascia and the gastrocsoleus normally work together to distribute the weight. When the plantar fascia becomes painful, one will almost automatically begin to overload the calf instead.

That is why it is so important to stretch the calf muscle regularly. Stretch the back of the calf for 30 seconds over 3 sets - on both sides.

3. Exercises and training to relieve the plantar fascia

Our dear Danish friends at Aalborg University concluded in a research study that specific strength training is effective in preventing plantar fasciitis. They aimed to strengthen the tibialis posterior and anterior muscles, as well as the peroneus plus gastrocsoleus to relieve the tendon plate under the foot. Their conclusion was that one should especially focus on toe lifts and inversion exercises if one wants to strengthen the arch of the foot - and relieve the plantar fascia.

In the image below you see a specific variant of toe lift that is suitable for those with plantar fascitis.

Specific plantar fascia training - Photo Mrathlef

4. Fog lift

Most people are familiar with this exercise - but how many of us bother to do it? Exercise and movement are essential in all movements, so just get started. In Aalborg University's study, they also concluded that you can use a backpack or weight vest to get more effect out of this classic exercise. We advise you to start without a back and rather build yourself up gradually.

5 and 6. Inversion exercises and Exercise exercises

Inversion is the movement where the foot blade pulls inwards. So you perform inversion exercises by sitting down and then keeping your legs straight out in front of you - before you then pull the soles of your feet towards each other. The exercise can also be performed with elastic to get more load during the performance.

Do you have questions about the exercises or do you need more tips on the troublesome, and very painful, condition of plantar fasciitis? Ask us directly via sheep facebook page.

TIP: Many people use it too custom plantar fasciitis compression socks to stimulate circulation and dissolve in tight foot blades. These can be a good option for you who are bothered by the more significant variety of plantar fasciitis.

NEXT PAGE: - Have you tried pressure wave therapy?

Pressure wave therapy is a proven effective treatment for plantar fascitis.

Click the image above to read more about pressure wave therapy.

Other used and popular search phrases for this article: plantar fasciitis exercises, plantar fasciitis exercises, plantar fasciitis exercises, plantar fasciitis exercises

6 Effective Strength Exercises for Sore Knee

Are you suffering from knee pain and afraid of exercising? Here are 6 good, customized strength exercises for more stability, less pain and better knee function.

- Knee pain can have several causes

We emphasize the importance of having persistent knee pain and knee symptoms investigated. The pain can stem from, among other things Osteoarthrtitis, trauma, muscles, tendons, cruciate ligaments, ligaments, muscle tension and joints. Many people often become very unsure when their knees hurt - and instead of switching to more specific rehabilitation training, they often end up stopping training altogether. Unfortunately, this leads to both reduced muscle mass and poorer load capacity - which in turn leads to more pain and more wear and tear on the knees.

- That is why we recommend safe training with bungee cords

Many who have seen our training videos on our Youtube channel will see that our clinicians speak warmly about elastic training. The reason for this is that such training has a significantly lower risk of training overload - in contrast to training devices where the user loads with heavy weights. In such devices, there is a risk that the user overloads beyond their ability and causes themselves injury.

- The elastics make the training effective, but also prevent incorrect positions

This is practically not possible when using elastics, as these will 'pull you back' if you go a little too far in the movement, for example. We recommend a set of mini tapes, as it can be good to vary the strength load. Elastic, flat pilates bands is also widely used in rehabilitation training against knee pain.

The Pain Clinics: Our Interdisciplinary and Modern Clinics
Our clinic departments at Vondtklinikkene (click here for a complete overview of our clinics) has a distinctively high level of professional expertise in the investigation, treatment and rehabilitation of knee diagnoses. Contact us if you want the help of therapists with expertise in knee pain.

VIDEO: Exercises against knee pain

Click below here to see a video of an exercise program for knee pain. In the video shows chiropractor Alexander Andorff from Pain clinics department Lambertseter Chiropractic Center and Physiotherapy (Oslo) developed a training program that can help you achieve stronger knees and better knee health. It is worth noting that our Youtube channel also contains even "nicer" training programs than this.

Also, subscribe to our YouTube channel for free exercise tips, exercise programs and health knowledge.

The exercises we present in this article are relatively adapted and gentle. But still, we are all different and some have different prerequisites than others. We must always take that into account. This is precisely why it is so important to listen to your knees when they hurt - and give them the recovery they need. In the early phases of rehabilitation training, simple exercises are best.

Relief and load management for knee pain

Is it time to train or relax? Well, usually you can do a combination. Even with a rather painful knee, it is recommended that you at least do circulation exercises and light stretching exercises. But again, we want to get the point across about having the pain investigated and assessed by a knowledgeable clinician (preferably a physiotherapist or a modern chiropractor). In addition to this, simple self-measures such as the use of knee compression support give your knees a "breather" and provide better shock absorption in everyday life. It also stimulates improved circulation towards the injured area - and in this way contributes to injury healing. If, in addition to pain, you also suffer from swelling, we recommend the use of reusable cold pack.

Tips: Knee compression support (The link opens in a new window)
Click on the image or link to read more about the knee compression support and how it can help your knee.

1. Side outcome with elastic rubber band

This exercise is excellent training for the seat muscles, which plays a very important role in hip stabilization, and thus, knee stability. Find a training band (usually adapted for this type of exercise) that can be tied around both ankles as in a large circle.

Then stand with your feet in shoulder width so that there is a gentle resistance from the strap to your ankles. The knees should be slightly bent and the seat should be slightly backwards in a sort of mid-squat position.

Then take a step to the right with your right foot and leave your left leg standing - make sure you keep your knee steady - and then return to the starting position. Repeat 10-15 repetitions, on both sides, above 2-3 sets.

Video: Side outcome w / elastic

2. Bridge

It is easy to forget how important the gluteal muscles are for both hip and knee stability. Strong gluteal muscles reduce pressure and strain on the knees.

The bridge is performed by lying on your back with your legs bent and your feet flat on the ground, with your arms resting along the side. Your back should be in a neutral curve. Feel free to warm up the seat by performing some light exercises - where you simply tighten the seat muscles, hold it for about 5 seconds and release again. This is an activation exercise that tells the muscles that you plan to use it soon - which in turn can lead to more proper use during the exercise, as well as reduce the chance of muscle damage.

When you are ready, perform the exercise by pulling the seat muscles together, before lifting the pelvis and hip up towards the ceiling. Make sure you perform the exercise by pushing through the heels. Raise the pelvis to the back is in a neutral position, not over-curved, and then slowly lower back to the starting position.

The exercise is performed 8-15 repetitions, about 2-3 sets.

3. One-leg hoarding exercise in pulley apparatus

If exercises such as ground lifting put too much strain on your knees, then this exercise can be a good substitute. With this exercise you can train individual knees which can be very useful if there are muscular imbalances and the like.

Pull out a gym mat and place it in front of the pulley machine (the large varied exercise machine). Then attach an ankle brace to the lowest pulley hook and fasten it around your ankle. Then choose a fairly low weight resistance. Turn around so that you are lying on your stomach, and then lift your heel up towards the seat - you should feel that it pulls a little in the back of the thigh and the seat. The exercise should be performed with a calm, controlled movement (no jerks and nips). Repeat 10-15 repetitions over 2-3 sets.

4. The Oyster Exercise

A very good exercise for more proper use of the seat muscles, especially the gluteus medius. You will feel that it 'burns' a bit in the seat after only a few repetitions - suggesting that you are, most likely, undermining this important part of the supporting muscle.

Lie on your side in the fetal position - with your hips in a 90 degree bend and your knees on top of each other. Let your lower arm act as support under your head and let your upper arm rest on your body or the floor. Lift the top knee up from the bottom knee, while keeping the heels in contact with each other - a bit like an oyster opening, hence the name. Focus on contracting the gluteal muscles when performing the exercise. Repeat the exercise above 10-15 repetitions over 2-3 sets.

Video - Oyster Exercise w / elastic:

5. Wall semi-squat with ball

Semi-squats with a ball can be a great way to train your quadriceps and other relevant muscles. By semi we mean incomplete squats - an adapted variant. To perform the exercise you need a ball that is about half the size of a football - it is important that the ball is soft enough to give in when you press it, but at the same time that it is hard enough to challenge the medial thigh muscles dine.

Place the ball between your legs, just above your knees. Stand with your back against the wall and slide down until your legs are at about a 90 degree angle - less if you feel this is getting too much for your knees. As you lower yourself along the wall, press your thighs together around the ball to activate the inside of your thighs and quadriceps. Then return to the starting position. Repeat the exercise in 8-12 repetitions, about 2-3 sets.

6. "Monster walks" with elastic

"Monster walks" are a brilliant exercise for the knees, hips and pelvis. It combines what we have learned, and used, in the previous 5 exercises in a good way. After only a short time with this exercise, you will feel that it burns deep in the seat.

Find an exercise band (preferably adapted for this type of exercise - feel free to check our online store or ask us directly) that can be tied around both ankles as in a large circle. Then stand with your feet shoulder-width apart so that there is good resistance from the strap to your ankles. Then you should walk, while working to keep your legs shoulder-width apart, a bit like Frankenstein or a mummy - hence the name. The exercise is performed in 30-60 seconds over 2-3 sets.

NEXT PAGE: - The 5 Stages of Knee Osteoarthritis (How Osteoarthritis Worsens)

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Recommended for the knee exercises: Mini tapes

Via the link here you can see and read more about the mini bands that are used for several of these exercises in this program.

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