What exercises on the reformer are good for plantar fasciitis?

Plantar fasciitis is a common problem among people who lead an active lifestyle. It is a condition that affects the plantar fascia, a ligament that connects the heel bone to the toes. It causes pain and inflammation, which makes it difficult to move around. One way to alleviate the symptoms is to perform exercises on a reformer. A reformer is a piece of Pilates equipment that consists of a carriage that moves back and forth on rollers within a frame. Below are some exercises that can help with plantar fasciitis.

1. Heel drops

Heel drops are a great exercise for stretching and strengthening the calves, ankles, and feet. To perform this exercise, sit on the reformer with your feet on the footbar. Make sure your toes are pointing forward, and your heels are hanging off the edge of the footbar. Press down through your heels as you extend your legs straight, and then slowly lift your heels up as high as you can without lifting your toes off the footbar. Repeat for 10-15 reps.

2. Footwork with arch lift

Footwork with arch lift is an excellent exercise for stretching and strengthening the arches of the feet. To perform this exercise, lie on your back on the reformer with your feet on the footbar. Press down through your heels and balls of your feet to lift your hips off the carriage. Then, lift your arches as high as you can without lifting your heels off the footbar. Lower your arches back down to the footbar and repeat for 10-15 reps.

3. Single-leg footwork

Single-leg footwork is a challenging exercise that targets the muscles of the feet, ankles, and legs. To perform this exercise, lie on the reformer with one foot on the footbar and the other leg extended straight up towards the ceiling. Press down through your foot on the footbar to lift your hips off the carriage. Then, slowly lower your hips back down as you lift your leg towards your chest. Repeat for 10-15 reps before switching legs.

4. Toe taps

Toe taps are a simple but effective exercise that targets the muscles of the feet and ankles. To perform this exercise, sit on the reformer with your legs extended straight out in front of you, and your heels on the footbar. Lift your toes up towards the ceiling and then tap them down towards the floor. Repeat for 10-15 reps.

5. Calf raises

Calf raises are an excellent exercise for strengthening the calves and ankles. To perform this exercise, stand on the reformer with your toes on the footbar and your heels hanging off the edge. Press down through your toes to lift your heels up as high as you can without lifting the balls of your feet off the footbar. Lower your heels back down and repeat for 10-15 reps.

Overall, performing exercises on the reformer is an effective way to alleviate the symptoms of plantar fasciitis. These exercises can help stretch and strengthen the muscles of the feet, ankles, and calves, which can reduce pain and inflammation. Always remember to consult with your healthcare provider before starting any new exercise program.