Stretches for plantar fasciitis are considered essential in the treatment for plantar fasciitis as they help to lessen the foot and heel pain from plantars fasciitis, which is considered to be the most usual cause of pain in heel. The plantar fascia is the term referring to the ligament which runs along the bottom of the foot. When these tissues are torn and then subsequent inflammation of the ligament happens, this in turn can lead to severe pain in heel.
There are a number of exercises and stretches for plantar fasciitis that you can do in order to get relief from the pain, and to lessen the risk of recurrence of it. Your doctor may also provide you with a plantar fasciitis treatment plan, which could include an exercise regimen, stretching exercises, orthotics, night splints, and massage, in which some or all of these treatments might be suitable for your situation before considering plantars fasciitis surgery.
These stretching exercises concentrate on exercising the calf, Achilles tendon and the plantar fascia. It’s best to start doing these as soon as you wake up in the morning, and they can be performed again and again throughout the day whenever you feel the symptoms and soreness return in your heel bone. You must try to do these stretches and strengthening exercises consistently if you want to relieve pain and symptoms from this condition.
Before doing the stretching routines, it is usually suggested that you do a warm up exercise first. Walking up some stairs is one of the most easiest and non-complex way to warm up. When doing exercises and stretching routines for treatment of foot pain, it’s always wise to ask your doctor for advice.
Helpful Stretches for Plantar Fasciitis
One of the most common stretches for plantar fasciitis is to grab your foot by the toes just above the ball of your foot and pull upwards in order to stretch the bottom of your foot. Hold the position for 10 seconds, release, then repeat about 10 times.
You could also do this sitting on the floor with your legs stretched out in front of you. Instead of using your hands to grab the ball of the foot in order to stretch the bottom of your foot, you can use a towel, belt, or tie. Position it across the ball of your foot and pull towards you so that the plantar fascia is stretched.
Another popular stretching exercise is the one which involves standing for about 2 feet away from a wall. You may start leaning on the wall with one of your leg bent comfortably. Then straighten up the other leg, putting it about 6 inches behind you with your heel placed on the floor, Hold this particular position for about 10 seconds. In this position, you should be able to feel a gentle stretch of the Achilles tendon on the leg that has been extended. To stretch the other leg, switch positions and repeat this routine for about 20 times.
While this treatment may not be a sure cure for everyone, they are at least worth a try before jumping into plantars fasciitis surgery. If you have excess weight, losing some of that will also help. Often, extra weight is the cause of the problem in the first place, so losing it can only make things better. When deciding on an exercise plan, and you are trying to decide between elliptical vs treadmill, the elliptical has a little advantage over the other since it will not put as much stress on your feet.
Stretches for Plantar Fasciitis – Your New Morning Routine
Stretches for plantar fasciitis are best done as soon as you get up from bed in the morning. The seated variations can also be performed while still in bed if required. These exercises should be done on a daily basis and repeated throughout the day as soreness returns.
Through time, you may find that you really do not need any supplementary treatment just by simply taking these steps. While theses stretching and strengthening exercises are not an overnight cure, with patience and diligence, you might just be able to relieve yourself from your pain in heel.
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- Rocker boot style maximizes stretching motion; provides gradual, even stretching
- Heel plate prevents foot from slipping
- Foot plate ensures proper foot alignment for most effective stretching
- Mid foot gap allows ProStretch to be used as an ankle strengthening device
- Rubber strips prevent product from slipping on multiple types of surfaces
Patented stretching and conditioning devices for the lower leg muscles, tendons and ligaments. ProStretch’s unique stretching system formulated to exercise one leg at a time. Recommended to assist in doing stretches for plantar fasciitis.