Stretches to Soothe Plantar Fasciitis Pain
What’s Plantar Fasciitis?
Plantar fasciitis is a common condition and yet many people have never heard of it. The plantar fascia is a ligament connecting your heel to the front of your foot. Heel pain affects more than 50% of Americans and the cause of this pain is from repetitive motion. This is due to movements such as running or added pressure from excess weight. The result is damage or tearing of this ligament and inflammation and pain.
Also, see: How Do I Permanently get rid of Plantar fasciitis?
Stretching to Relieve Pain
When the muscles in your feet are stretched out or pulled tight, plantar fasciitis can become aggravated. However, heel pain can be relieved and soothed through stretching. The recommended stretching routine starts with your calves.
Calf Stretches:
This stretch specifically targets the gastrocnemius muscle in your calf and as the plantar fasciitis heals, the muscle will loosen and pain will decrease.
- Stand arm’s length from a wall and place your right foot behind your left
- Gently bend your left leg forward, keeping your right knee straight and right heel on the ground
- Hold this position for 15 to 30 seconds and then carefully release
- Repeat this three times for each leg
Plantar Fascia Stretches:
The next stretch targets your plantar fascia. Sitting up straight as you do these will provide the deepest stretches and prevent injury.
- While seated, roll your foot back and forth over a frozen water bottle or foam roller for one minute. Do this for both feet.
- Cross one leg over the other and Grab your big toe, pulling it gently towards you. Hold for 15 to 30 seconds and repeat three times before switching to the other toe.
- Fold a towel lengthwise to make an exercise strap. Place the folded towel under the arches of your feet, Grab the ends with both hands and gently pull the tops of your feet towards you. Hold this for 15 to 30 seconds and repeat three times.
Regularly stretching can help to heal the pain associated with plantar fasciitis and can prevent future injuries to the area. It’s important to refrain from running until the inflammation has gone and you are pain-free. When it comes time to run again you need to start slowly so as not to re-injure yourself. Gradually increase the distance you run and continue with stretching before and after activity. Stretching and rest will help to heal plantar fasciitis but you also need to wear supportive footwear to prevent running-related injuries and damage to your heel.
Also, see: Can Massages Help Plantar Fasciitis Pain?
If you are experiencing chronic plantar fasciitis without relief, call us at 888-409-8006.