Plantar Fasciitis Stretches

One of the treatment methods of plantar fasciitis as well as flat feet pain is foot conditioning program. It is a set of wide-ranged stretching exercises that you can practice all by yourself. These exercises help you recover from flat feet pain or plantar fasciitis and return to daily activities. Stretching exercises are important for restoring range of motion and preventing injury. Gently stretching can help reduce muscle soreness and keep your muscles ­flexible. Even after recovery, you can continue these exercises as a maintenance program for your lifelong health and protection of your feet and lower legs. Practicing the exercises 3 to 5 days a week will maintain flexibility in your foot and legs.

Stretching tips


1. Spend 10 minutes every day for stretching. As mentioned above, frequent stretching enhances your foot and legs flexibility and strength.
2. Prior to stretching your muscles need to be warmed up first. Do some gentle exercises like walking for 5 – 10 minutes before the stretches.
3. You should stretch gradually and retain an endured stretch for 10 to 30 seconds.
4. You should not bounce during stretching. Overstretching may pull or tear the stretched muscle.
5. You should not stretch to the point your muscle starts being hurt. Gradually increase the stretch until you start feeling tightness in your muscle then hold it.
6. During stretching you should breathe as usual. You should not hold your breath or try a special breathing technique.
7. Keep your routine balance. Always work opposing muscle groups, for instance, biceps><triceps, hamstrings><quads, abs><lowerback, each time you do the stretching exercise. Otherwise, your muscle groups might be stretched imbalance leading to decline in flexibility.

Stretching exercises

Towel strech

Equipment: a hand towel

towel_stretch_plantar_fasciitis

Steps:

  • Sit on a floor and keep your affected leg straight in front of you
  • Wrap a towel around the foot, just below the toes area and pull the towel toward you while the knee is kept straight.
  • This position should be retained for 15 to 30 seconds then relax for 30 seconds.
  • Repeat 3 times.

Frequency: 2 times a day. 6 to 7 days a week

Standing calf stretch

Equipment: a standing wall

Plantar_Fasciitis_stretch_calf

Calf stretching technique to release Plantar Fasciitis

Steps:

  • Stand facing a wall, about 2 feet away from it. Your palms should be placed on the wall at about your head level.
  • Keep the affected leg back, the unaffected leg forward. Keep the heel of your affected leg on the floor.
  • Turn your affected foot slightly inward and gradually lean toward the wall to the point you feel stretching in the muscles in the back of your lower legs, above your heels.
  • Hold for 15 to 30 seconds and then relax.
  • Repeat 3 times.

Frequency: 2 times a day. 6 to 7 days a week.

Plantar fascia stretch

Equipment: a stair.

plantar fascia stretch

Steps:

  • Standing with the ball of your affected foot on a stair.
  • Try to reach for the lower step using the heel to the point a stretch is developed in the arch of the foot.
  • Hold this position for 15 to 30 seconds and then relax.
  • Repeat 3 times.

Frequency: 2 times per day. 6 to 7 days per week

Frozen bottle/golf ball roll

Equipment: a water bottle or a golf ball.

frozen can roll for plantar fasciitis

Steps:

  • Roll a frozen water bottle or a frozen golf ball under the arch of your affected foot from your heel to your mid-arch.
  • Go back and forth repeatedly for 3 to 5 minutes.

Frequency: 1 time a day. Daily in the morning.

Towel pickup

Equipment: a hand towel.

towel pickup for plantar fasciitis

Steps:

  • Put the bottom of your affected foot on a tower placed on the ground. Use your toes and try to pick up the tower. Release and relax.
  • Repeat 10 to 20 times.
  • When you could do this exercise easily, add more weight by placing a book or small thing on the towel.

Frequency: 10 – 20 times a day. Daily.

Static balance exercise

Equipment: a chair for support.

Steps:

  • Place a chair next to your unaffected leg, so that you can grab on the chair when you’re unbalanced. Stand straight.
  • Stand on your affected foot. Raise the heel of your affected foot while keeping your toes on the floor. Maintain this position for 30 seconds.
  • Reach forward with your affected side’s hand, allowing your knee to bend.
  • Repeat 10 times

Frequency: 2 times a day. 6 to 7 days a week.

Dynamic balance exercise

Equipment: a chair for support.

Steps:

  • Place a chair next to your unaffected leg. Stand straight.
  • Stand on your affected foot. Raise the heel of your affected foot while keeping your toes on the floor. Maintain this position for 30 seconds.
  • Reach the affected side’s hand across your body toward the chair. Try to reach as far as you can.

Frequency: 2 times a day. 6 to 7 days a week.

If you have further questions please don’t hesitate to contact us. We’ll be happy to assist you.

Summary
Article Name
Plantar Fasciitis Stretches
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Description
This article guides you how to stretch your feet correctly to reduce Plantar Fasciitis pain

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These exercises are really helpful for me. Thanks a lot!

Mar 23, 2014 by TheOne

These exercises are really helpful for me. Thanks a lot!


I tried these. Really ease the pain. Great!

Mar 23, 2014 by Alicia Chea

I tried these. Really ease the pain. Great!


Advice about Plantar Fasciitis , USA 4.5 5.0 2 2 These exercises are really helpful for me. Thanks a lot!
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