Effective Stretching Exercises for Plantar Fasciitis to Relieve Pain

by Head Health Nutter on August 25, 2016

Those sharp heel pain in the morning as you take your first steps, or the long walk that causes pain in your heels or just being simply overweight and bearing too much weight on your heels can lead to feet problems such as Plantar fasciitis. Keep reading to find out more from guest blogger, Johny. 

Plantar fasciitis is a condition where the ligament or strong band of tissue is inflamed. This ligament connects the calcaneum or the base of your heel to the bones in your middle foot. Simply put the ligament serves your foot’s shock-absorber as well as supporting the arch of your feet. If your plantar fascia is inflamed, and is not treated, problems will surely occur in the future. This problem is common in most people as it affects 1 in every 10 persons between 40 to 60 years old.

Plantar FasciaProbable causes of plantar fasciitis

Some of the reasons why you may have plantar fasciitis are because you are up on your feet most of the time such as standing for long periods, or you do a lot of walking and running during the day. Running on an uneven surface or not running on the track can also lead to having an inflamed fascia.

Poor lifestyle can also lead to this problem. If you are overweight and you stand most of the time, there is too much strain on your feet that can cause this problem. Moreover, if you overuse or suddenly stretch your sole, as you’re about to run, then it can also lead to plantar fasciitis.

Exercises for plantar fasciitis

The physician diagnoses this inflammation when they order an x-ray of the heel or do an ultrasound of your fascia. Once diagnosed, there are various exercises you can do especially when it is not very painful yet. These can help relieve pain and you can avoid having steroid shots for the time being.

Calf stretching in bed

Plantar fasciitis mostly affects a person in the morning as they take their first few steps. This happens because the plantar fascia is tight during sleep. So it is essential to massage or stretch your feet first before standing up. To do so, you can easily point and flex your feet 10 times before you stand up.

Plantar Fascia Stretching

To stretch your plantar fascia, grab a frozen water bottle or an ice-cold can, take a seat and roll your foot on it. You can repeat this process for a minute.

Calf Stretching

Calf stretching aims for the gastrocnemius muscle in the calf area. It helps loosen your soleus muscle and help heal the inflammation of your plantar fascia.

To do so, stand against a wall an arm’s length away. Then place your right foot at the back of your left foot or vice versa. Then slowly bend your left leg in a forward motion but keep the right knee or straight and keep your heels grounded. Breathe in and out and hold the stretch for about 30 second with 3 reps.

Grab a Chair and Stretch Your Plantar Fascia

While in a seated position, simply cross your legs over and reach for your big toes, then pull it towards you flexing your feet. Hold this for 15-30 seconds. If you want a deeper stretch, you can grab the sole of your feet from the toes and flex your feet as much as you can. It will loosen up your calves too.

Stretch Your Calves

Stretch your calves while seated using a towel where you hold both ends of the towel with your hands and position it under the balls of your feet. Pull the towel toward you but keep your legs straight and hold it for 30 seconds.

Ice Massage

Use an ice cube or you can make an ice cup and rub it into your feet especially on the painful areas like your heels. The water may drip when the ice melts so make sure to put a small towel under your feet.

The early stage of plantar fasciitis may be painful but it is easily manageable. You don’t need to spend a lot to get rid of the problem however if the problem persists or if pain becomes worse, don’t hesitate to ask your doctor. You may need steroids or wear a splint to manage the pain.

About the Author

Johny is a successful writer and loves to write well researched and high quality content on different topics related to foot care, nail care and plantar fasciitis. He is currently writing for feetremedies.com He is an expert advisor and blogs about nail care tips and natural solutions for feet related problems.

Have you ever had plantar fsciitis? 

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