Stretches for Plantar Fasciitis
Stretches for plantar fasciitis can help to reduce pain, relieve the symptoms and aid healing.
Plantar fasciitis is an inflammation of the plantar fascia, a thick fibrous band that connects the heel bone to the base of the toes. Read more about
plantar fasciitis symptoms and causes.
best treatment for plantar fasciitis.
will help with the symptoms but ideally you want to increase the overall resiliency and strength of your legs and feet so that you don't get the symptoms again.
Stretches of the plantar fascia tendon are also useful to keep it and the associated muscles and tendons strong and flexible to help avoid future problems. Under normal circumstances, the plantar fascia acts like a shock-absorbing bowstring, supporting the arch of the foot. If it is strong and flexible you are less likely to develop a problem.
Here are five stretches that can help:
Sitting Towel Stretch
- Sit on the floor with legs stretched to the front
- Loop a towel around the bottom of your foot at the ball (base of the toes)
- Pull the towel towards you until you feel a stretch across the bottom of your foot
- Hold for 30 seconds then relax the tension. Repeat 10 times
Achilles Tendon Stretch
- Stand an arms length distance from a wall with your palms on the wall
- Move the affected foot backwards while keeping it flat on the floor
- Move the other leg forward and slowly lean toward the wall until you feel a stretch in your calf
- Hold for 30 seconds then straighten up to release the tension. Repeat 10 times.
Stair Calf Stretch
- Stand on the edge of a step on the balls of your feet holding a rail for balance.
- Slowly lower the heel of the injured foot until a stretch is felt
- Hold for 30 seconds then raise the foot. Repeat 10 times.
- Roll your injured foot (without a shoe on) back and forth over a can from the tip of the toes to the heel and back. This can be a filled and frozen can or bottle for an added benefit.
- Repeat 10 times
- Sit on the floor with one knee bent and the bottom of the foot flat on the floor.
- Pull the toes back until you feel a stretch in the arch.
- Hold for 30 seconds then relax. Repeat 10 times.
Do these stretches for plantar fasciitis regularly and you are less likely to experience the pain.
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