Exercises For Plantar Fasciitis

Photo: Avita Health System

Plantar Fasciitis is heel pain in the plantar fascia, the connective tissue located on the bottom of your foot that connects your heel to your toes. With high arches, a person underpronates (underrolls her foot inward) when walking, so her arches and knees take a pounding on concrete. In doing this research, I learned people with flat feet (who overpronate) can also suffer from plantar fasciitis. How about that? 

According to another source, the condition means there are microscopic tears in the plantar fascia which are slow to heal.

In my 30s I wisely started selecting shoes with arch support and stable heels, as well as, putting insoles with arch support inside my shoes. Years ago a podiatrist also made custom orthotics for my high arches, but they don't fit most of my shoes including my Nike sneakers! They are so wide they only fit my Ugg boots and Croc ballet flats. His answer was I had to buy very big shoes! {Ridiculous! ... clown shoes!?!} I've read this is the wrong solution as custom orthotics can and should be made to fit most of a wearer's shoes, and one shouldn't have to go up more than 1/2 shoe size. Alas, I gave up on the podiatrist several years ago.:) 

Well, luckily I averted heel pain until this November 2023 when suddenly I developed worrisome pain in my right heel. Now I'm on a quest to find an effective drugstore pair of orthotics to fit my other shoes. Recommendations are welcome!

Meanwhile, daily stretching of the foot and calf can help ease pain by helping to decrease the amount of tension in the plantar fascia. Pain is caused by the inflammation of this connective tissue. If you've ever experienced it, you know you can barely walk when you rise from bed, or sit for a while, but moving makes walking and the extreme pain better.

Podiatrists recommend 3 exercises that stretch the plantar fascia: 

Wall Stretch

Photo: The Healing Sole

1) Face and put palms against the wall. Extend one leg forward about 12 inches apart, one leg bent in front with the rear knee straight.

2) Keeping both feet on the ground, lean towards the wall and bend the front knee until you feel a stretch in the back leg. 

3) Stop if you feel pain.

4) Hold for 20 - 30 seconds and repeat with the opposite leg.

Towel Stretch

Photo: Versus Arthritis

1) Sit with your butt on the floor and both legs stretched out in front of you.

2) Loop a towel over the ball of one foot at a time while keeping your leg straight. Pull it towards you until you feel a stretch in your calf and hold for 20 - 30 seconds.

3) Repeat with your other leg.

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UVM Health org

Stair Stretch

1) While holding onto the stair rail, stand with your heels hanging off a step. 

2) Slowly lower the heels until you feel a stretch. 

3) Hold for 20 - 30 seconds.

Other actions to ease the pain include:

The Tennis Ball Roll

I'm also rolling my arches and heels over a tennis ball which brings relief. It's advice I read years ago. Btw tennis balls are multi-taskers. Toss them into the dryer in place of fabric sofer. They work!

Other exercises to gently stretch the foot help too like flexing and pointing your toes up to the sky. 

It's a pity no matter what we do to slow it down, the years inevitably take their toll. We are all destined to fall apart. Teeth, feet, ligaments, and bones, wear out. Aim to slow "it" -- i.e. your state of disrepair down with sensible strategies. :)

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5 Walking Sandals With Arch Support + 2 for the Pool

Merrell Women's Sandspur Rose Leather Sandal

No longer do I make the mistake of wearing unsupportive sandals. Sure, I aim for cute and stylish, yet I've become a sensible shoe woman. I've crossed the rubicon, and there's no turning back! All my shoes, including my sandals, must be fit for walking miles on unforgiving concrete and thus support my feet. It's the numero uno quality I look for in footwear and will forgo style if necessary. That said, if I can find both fashion and foot doctor approved sandals, I'd buy them, but the shoes don't go home without function!

Nowadays all my shoes including sandals must have 4 details: 

1) Arch support - I have high aches. They scream for structure!

2) Stable heels - 1 & 2: Like peanut butter and jelly or locks and bagels. 

3) Leather uppers - Any shoes I've owned not made of leather have failed me. They don't conform to my feet, and they  don't let my feet breathe, so they get hot. I'm done with synthetic upper materials in shoes. Finito!

4) A firm yet soft foot bed - Forget rock hard. Finita!!😂 After a certain age, we start to lose the fat that pads the soles of our feet, so the cushioning must be in the footbed of our shoes. 

Now that we know what to look for, the following are 5 sandals to consider if you walk a lot on city pavement:

1) Merrell Women's Sandspur Rose Leather Sandal - Luckily I found these sandals on sale last winter, yet they start at a reasonable price, and many other Merrell styles have the same arch support and stable heels construction. These are super stylish on the feet!

2) Berkenstock Women's Arizona Soft Footbed Fashion Sandal - Super pricy and popular with men and women. For the money look for 100% upper leather with the soft footbed selection. Paying $100+ for synthetic Berkenshock sandals is crazy! Like the other sandals selected by THE SAVVY SHOPPER, this one conforms to the shape of your foot and heels. Comes in women's and unisex sizes.

3) Therafit Eva Women's Leather Adjustable Strap Slip On Sandal - For women who love slides. Offers superior arch support and deep heel cups for stability. 

4) Rockport Women's Briah Perf Sling Wedge Sandal - A garden party sandal, obviously not for hiking miles and miles in, but supportive and stable enough to get you to the party on public transit without the need to carry a change of shoes to the party. Full grain leather with a soft breathable interior including cushioned heels and a supportive outsole. The upper Nubuck leather is made to look new for the life of the shoes. Very affordable shoe, as well as, shoe brand!

5) Vionic Backstrap Sandal -Vionic sandals have built-in orthotic arch support that is especially supportive for plantar fasciitis sufferers. Like the other choices, the shoes are made to ease heel pain.

Bonus sandals for the beach and swimming pool: 

1) Arches Support Flip Flops - They are bonus sandals because they aren't leather; and according to podiatrists, you shouldn't walk long distances on city pavement in flip flops ever ... and yet, sometimes you must go near the water where leather would be ruined! 

To be honest, I wear $3 Old Navy flip flops, or $10 Crocs from T.J. Maxx at the beach or by the pool, as well as, around the house, but Arches have the podiatrist-favored real arch support and are made strong to last. After a season of wear the thongs sometimes break on my Old Navy and Croc flip flops ... once causing me to walk 2 blocks home barefoot in my neighborhood. Arches are reinforced to not have such inconvenient "blowouts."

2) LLSOARSS Plantar Fasciitis Feet Sandal With Arch Support - Customers claim they are as supportive as Vionic sandals for less. At times Amazon lists them as low as $12. LLSOARSS flip flops have superior arch support and are constructed to stop heel pain. They prevent sore and tired feet too. A few customers say they experience foot odor when wearing LLSOAESS, which won't happen if you save them for the pool.

The numero uno element of supportive sandals is met in this list of 5 sandals  plus 2 for the pool ... and with style!  Looks like we don't have to skip fashion this summer!🏖

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