4 Plantar Fibromatosis Exercises to Ease Pain

It can be alarming to notice a lump on the bottom of your foot, particularly if it’s painful to the touch. Lumps can develop in your plantar fascia, which is a thick band of tissue that supports your arch.

The condition, called plantar fibromatosis, is benign, meaning it’s not cancerous and not particularly harmful. However, it can cause pain if your shoes press against the lumps, when you walk barefoot, or if you’re standing for long periods.

While plantar fibromatosis exercises won’t cure the condition, certain moves and stretches can help reduce pain.

Understanding Plantar Fibromatosis

Plantar fibromatosis, also called Ledderhose disease, is a rare condition that occurs when nodules grow in the fascia on the bottom of your foot.

There is no “cure” for the nodules. Instead, treatment aims to reduce pain, notes Cleveland Clinic. Management strategies include:

• Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs)
• Oral or injected steroids
• Physical therapy
• Special padding added to shoes to reduce pressure on the feet

Surgery for plantar fibromatosis is rare but can be done if conservative treatments don’t relieve pain.

Exercises for Plantar Fibromatosis

While plantar fibromatosis exercises won’t fix the underlying condition, strengthening exercises can help support the arch, improve flexibility, and reduce inflammation and pain, says the American Academy of Orthopaedic Surgeons.

1. Calf Stretch

1. Stand facing a wall.
2. Place your hands on the wall at shoulder height.
3. Step the affected foot backward, about 2 feet.
4. Keeping your back knee straight and heel on the floor, slowly shift your weight over the front leg until you feel pulling along the back of your opposite calf.
5. Hold for 20 to 30 seconds, then relax.
6. Repeat three times.

2. Arch Stretch

1. In a seated position, cross your affected ankle over the opposite knee.
2. Grab your big toe with your index finger and thumb.
3. Gently pull your toe back toward your shin until you feel a stretch in your arch.
4. Hold for 20 to 30 seconds, then relax.
5. Repeat three times.

3. Marble Pickup

1. Sit with your feet on the floor.
2. Place 15 to 20 marbles on the floor to one side of your foot and a small towel on the other side.
3. Pick up one marble at a time and place it on the towel.
4. Repeat three times.

4. Towel Scrunches

1. Sit with your feet on the floor.
2. Spread a small towel lengthwise in front of your foot.
3. Curl the towel toward you, using your toes.
4. Scrunch up the length of the towel.
5. Repeat three times.