Muscle Strengthening for Plantar Fasciitis: How It Can Help Relieve Heel Pain

If you suffer from plantar fasciitis, a common cause of heel pain, you’re not alone. Recent studies suggest that strengthening the muscles in your foot can significantly help manage the condition. A systematic review by Dean Huffer and colleagues found that targeted strength training may reduce pain and improve function for people with plantar fasciitis.

What Is Plantar Fasciitis?

Plantar fasciitis occurs when the thick band of tissue that runs across the bottom of your foot becomes inflamed, often leading to intense heel pain. This condition can affect your ability to walk or engage in daily activities comfortably. The good news? Strengthening the muscles in your foot may help ease the strain on your plantar fascia.

How Can Strength Training Help?

The small muscles in your foot, especially those responsible for toe flexion, play an essential role in supporting your foot’s arch. When these muscles are weak, it puts extra pressure on the plantar fascia, which can lead to pain. Strengthening these muscles helps distribute the load more evenly across your foot, relieving pressure on the plantar fascia.

Key Exercises for Plantar Fasciitis Relief

Toe Flexion Against Resistance: One of the top exercises recommended in the studies is toe flexion with resistance. This helps target and strengthen the intrinsic muscles of the foot.
Minimalist Shoes: Wearing minimalist running shoes during exercise was another approach that showed promise for improving muscle strength in some studies.

Benefits of Strength Training for Plantar Fasciitis

While studies show that strength training doesn’t change the thickness of the plantar fascia, it does help reduce pain and improve function. This is great news for people looking for non-invasive ways to manage their plantar fasciitis symptoms.

Takeaway

If you’re dealing with heel pain from plantar fasciitis, consider incorporating foot-strengthening exercises into your routine. These exercises can help relieve pain and improve function over time. Always consult with your healthcare provider before starting a new exercise plan to ensure it’s the right fit for you.

Sources:

Huffer D, Hing W, Newton R, Clair M. Strength training for plantar fasciitis and the intrinsic foot musculature: A systematic review. Phys Ther Sport. 2017 Mar;24:44-52. doi: 10.1016/j.ptsp.2016.08.008. Epub 2016 Aug 18. PMID: 27692740.