How to Manage Pain From a Plantar Fibroma

Plantar Fibroma

Free download: Top 10 Natural & Easy Remedies for Joint Pain from Home. Learn these helpful remedies. 

Estimated Reading Time: 7 minutes read

Plantar fibroma is a lump in the middle part of your foot. It’s not cancer, but it’s found in the thick band that goes from your heel to your toes. This band is like a big, strong rubber band that helps support your foot. Over time, the lump can get bigger, making walking uncomfortable.

No one really knows why some people get this lump. But when it grows, it can change the way your foot feels and works.

Why Does It Happen? 

There’s no one reason why someone gets a plantar fibroma. Some of the common reasons include:

Born with it (Genetics): Some people have a higher chance of getting certain conditions because it runs in their family. This means that if someone in your family had it, you might have a higher chance of having it too, because of shared family genes.

Foot Injuries: If you hurt your foot, like getting a hard hit or twist, it might lead to problems later. Injuries can sometimes cause lumps or other issues in the foot.

Other Health Conditions: Having certain health problems, like diabetes or liver disease, can affect many parts of your body, including your feet. They might increase the risk of developing lumps or other foot issues.

Signs of Plantar Fibroma

  • A lump on the foot: This is the main sign. You’ll feel a firm lump in the arch.
  • Foot Pain: Especially when walking or standing.
  • Feeling Tight: The foot might feel tight or stiff.
  • Change in Foot Shape: Your foot might look different or less curved over time.
  • Difficulty Wearing Shoes: The lump can make some shoes uncomfortable or hard to wear.
  • Tenderness to Touch: The area might be sensitive when you touch or press it.

Ways to Keep Plantar Fibroma Away

Taking care of your feet is the first step. Here’s what you can do:

  • Good Shoes: Always wear shoes that fit well and support the bottom of your foot.
  • Stay Safe: If you’re playing or doing something active, make sure your feet are safe. Use the right shoes for the activity.
  • Look at Your Feet: Every now and then, check your feet. Look for lumps or anything unusual.
  • Massage Your Feet: Gently massage your feet regularly. This can improve blood flow and keep them healthy.
  • Stay Active: Regular exercise can help maintain foot health. Just make sure to wear appropriate footwear.
  • Avoid Standing for Long Periods: If your job or activities require standing for long durations, try to take short breaks to relax your feet.

How Exercises Help with Foot Pain

Doing some simple foot exercises can help with the pain. They make your foot strong and keep it moving smoothly. If your foot is strong and flexible, it can fight off pain better.

A. Stretching: Flexibility for Pain Relief

1. Plantar Fascia Stretch

Plantar fascia stretch for Plantar Fibroma Pain Relief
Plantar fascia stretch step 2
  • Starting position: Sitting in a chair with the leg to be stretched either in front of you on the floor or crossed over the opposite leg (like a Figure 4).
  • Place one or both hands on the plantar surface of the foot, over the ball of foot and toes, and give a gentle pull back until you feel a stretch.
  • Hold for at least 30 seconds and complete 3 sets.
  • Repeat on the other leg.

2. Calf Stretch

Engaging in a calf stretch, an important exercise to alleviate plantar fibroma pain by relaxing the calf muscles.
  • While holding onto the railing of a staircase, step both feet up.
  • Slightly stagger your feet so that the injured heel is hanging off the step.
  • Your front leg should bend slightly, while the back (injured) leg’s knee will be straight.
  • Hold this stretch for 30 seconds before relaxing.
  • Repeat the stretch two more times for a total of three sets.

3. Plantar Fasciitis Golf Ball Rollout

  • Sit comfortably in a chair and place a golf ball under the foot experiencing pain.
  • Roll the golf ball under your foot, searching for areas of tenderness and providing a massage to the tight plantar fascia tissue.
  • Perform 10 rolling repetitions in each set.
  • Complete a total of 3 sets of this exercise.
Performing plantar fasciitis golf ball rollout, a therapeutic exercise for relieving heel pain caused by plantar fibroma.

B. Strengthening: Build Resilience and Reduce Pain

1. Marble Pick-Ups

Marble Pick-Ups step 1
marble pick ups step 2
  • Get 10-20 marbles and place them on the floor with a cup next to your pile of marbles.
  • Stand up and hold onto a steady surface like a counter to help with balance.
  • Then in standing, grab a marble with your toes and lift it into the cup. Picking up marbles can be challenging, but the great thing is that even just trying to pick up the marble will strengthen your foot!

2. Arch Doming

Arch doming
Arch doming
  • Starting position: Seated in a chair with the fleet flat on the floor. Shoes should be removed.
  • You can practice with both feet at the same time or one foot at a time.
  • Squeeze the bottom of the foot and lift the inner arch off the floor, without moving any other part of the foot.
  • Hold this lift for 2 seconds, then slowly allow the arches to relax back down to the floor.
  • Repeat 10 repetitions for 3 sets.

3. Ankle Eversion with Resistance Band

Performing ankle eversion with a resistance band
ankle eversion with resistance band 2
  • Lay down on your bed with your ankle off the end.
  • Loop the band around your right foot and around your left, as seen in the graphic. We’re going to use your left foot as an anchor for your right foot as your exercise.
  • Bring your right foot out like you’re angling your ankle away from your left foot, squeeze in, then relax.
  • Do this for 10 repetitions and complete 3 sets in total.

Tip: Work on just moving your ankle and not your entire leg when performing this exercise! See if your knee rolls out at all; try to keep it still. 

4. Ankle Inversion with Resistance Band

Executing ankle inversion with a resistance band
Ankle Inversion with Resistance Band Step 2
  • Sit near a heavy table or sturdy chair that won’t move easily.
  • Bring your foot in like you’re angling your ankle toward your other foot, squeeze in, then relax. Loop the resistance band over your foot and around the table or chair leg, as shown in the graphic above.
  • Repeat this movement for 10 reps, and do a total of 3 sets.

Tip: Work on just moving your ankle and not your entire leg when performing this exercise! See if your knee rolls out at all, try to keep it still. 

5. Ankle Dorsiflexion with Resistance Band

Performing ankle dorsiflexion with a resistance band
ankle Dorsiflexion with Resistance Band Step 2
  • Lay down on your bed with your ankle off the end.
  • Loop the band around your right foot and loop the band around your left foot.
  • Point your left foot and hold that position.
  • Draw your right foot up like you’re trying to bring your toes to your nose, then relax. Finish the set, then repeat with your left foot.
  • Repeat 10 repetitions for 3 sets.

6. Ankle Plantar Flexion with a Resistance Band

Engaging in ankle plantarflexion with a resistance band
ankle plantar flexion with resistance band 1
  • Lay down on your bed with your ankle off the end.
  • Loop the band around your right foot and hold onto the other end of the band with your hands.
  • Point your toes and squeeze the back of your calf muscles, then relax. Finish the set, then repeat with your left foot.
  • Repeat 10 repetitions for 3 sets.

To Wrap It Up

Plantar fibroma might be a small lump, but its impact on daily life can be significant. The discomfort and pain it brings can hinder our daily activities, from walking to simply standing. However, with the right exercises and preventive measures, managing this pain and maintaining a healthy, active lifestyle is possible.

Always pay attention to your foot’s health, and don’t hesitate to consult a medical expert if the discomfort persists. Whether it’s through exercises, stretches, or medical interventions, multiple solutions are available. Prioritize your foot health, and you’ll be rewarded with pain-free mobility.

Wondering What's Next?

Discover 11 Easy, At-Home “Stretch Exercises” for Stronger, Pain-Free Joints (click below)

FeelGoodLife.com

Leave a Reply

Your email address will not be published. Required fields are marked *

Related Articles