Stretches For Plantar Fasciitis

Plantar fasciitis is considered an overuse injury and tends to occur in runners and obese or overweight people. The condition may also lead to tension in the muscles surrounding plantar fascia, causing pain that extends beyond the heel.

The good thing is that several stretches can help reduce tension in the calf and foot, offering rapid pain relief while steadily improving the condition’s symptoms over time. Shoes for plantar fasciitis are also extremely helpful in relieving the symptoms.

If you are suffering from plantar fasciitis, performing the following exercises at least two to three time a day should help relieve the symptoms. Thankfully, most of these are not painful.

1. Stretching the Calf

Muscle tightness in the calves and feet can worsen the pain caused by plantar fasciitis. Loosening calf muscles can help relieve this pain. This stretch should help ease the pain:

  • Lean against a wall using your hands
  • Straighten the affected leg’s knee and bend the other forward
  • Make sure both your feet are flat on the ground
  • You should feel a stretching sensation in the calf and heel of the extended leg
  • Hold this position for ten seconds
  • Do two to three reps

2. Rolling Stretch

Placing round objects under the affected foot and rolling them back and forth can help loosen stiff foot muscles. To do this, you can use a golf ball, specialized foam roller, or even a rolling pin. You should be able to find foam rollers in both online and physical sports stores.

Here is a look at the steps to follow when stretching your foot using this technique:

  • Find a chair and sit tall on it
  • Roll a golf ball, rolling pin or foam roller under the arch of the affected foot
  • Do this for two minutes

3. Stretching the Plantar Fascia

To relax tight muscles around the plantar fascia:

  • Sit on a chair and cross the leg with the affected heel over the other
  • Use your opposite hand to hold the affected foot
  • Pull your toes towards the shin; this will create tension in the arch of your foot
  • Place your other hand on the bottom of the affected foot and feel to see if the plantar fascia is still tense
  • If it proves difficult to hold of your foot, use a towel or piece of cloth to grasp and stretch it
  • Hold this position for ten seconds
  • Do two to three reps

4. Foot Flexes

Flexing your foot helps increase blood flow to your plantar fascia and eases tension in the calves, relieving pain in the process. This stretch requires the use of an elastic stretch band which you can buy online or at any local sports store.

To do foot flexes, follow these steps:

  • Sit on the floor and stretch your legs
  • Wrap your stretch band around the affected foot (hold the stretch band firmly with both hands)
  • Slowly point your toes away from your body
  • Gently return to the starting position
  • Do ten reps

5. Towel Curls

Curling a facecloth or hand towel with your toes can help stretch your calf muscles and the affected foot. You should perform these stretches before going out for a walk or doing any other task in the morning.

    To perform towel curls:

  • Sit on a chair and make sure both your feet are flat on the ground
  • Place a small towel in front of your feet
  • Grasp the towel’s center using your toes and curl the piece of cloth towards you
  • Slowly return the foot/feet to the original position
  • Do five reps

6. Marble Pickups

Picking up marbles with your toes can help stretch and flex foot muscles. To perform marble pickups:

  • Sit on a chair with your feet flat on the floor and knees bent
  • Place a bowl and about twenty marbles at your feet
  • Curl your toes and pick one marble at a time and put it in the bowl
  • Do 20 reps

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About the Author: Christina Moore

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