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A Handy Guide to Stretching for Plantar Fasciitis


Plantar fasciitis can be a real pain in the foot! If you’ve ever been hit by that stabbing sensation in your heel, you’ll know exactly what I mean. It’s like a rude awakening, greeting you first thing in the morning or after long periods of sitting or standing. This unkind pain comes from inflammation or tiny tears in the plantar fascia, a thick, fibrous band that runs from your heel bone to your toes. Sounds pretty harsh, doesn’t it? But don’t worry, there’s some good news. You’ve got an effective way to manage and prevent this pesky condition right at your fingertips – or rather, your toe tips! And that’s stretching.

Why stretch, you ask? Stretching helps ease the tension and enhance the flexibility of the plantar fascia, your calf muscles, and the Achilles tendon. All of these areas are interconnected and could be part of your foot pain.

Let’s jump right in. Here are five super-helpful stretches to keep plantar fasciitis at bay.

1. Calf Stretches

Keeping your calf muscles and Achilles tendon flexible can lessen the strain on your plantar fascia.

Here’s how:

  • Find a wall and stand facing it, hands placed on the wall at chest level.
  • Step one foot back, keep it straight and firmly push the heel into the floor.
  • Bend the front knee, lean forward, making sure your back foot remains flat on the ground.
  • Hold on to this pose for about 20 to 30 seconds.
  • It’s time to switch! Repeat with the other foot.

2. Plantar Fascia Stretch

Let’s target the troublemaker directly with this exercise.

Here’s how:

  • Get comfy in a chair, crossing the foot that’s giving you trouble over your other leg’s knee.
  • Gently pull the toes back towards the shin with your hands until you feel a good stretch in your foot’s arch.
  • Hold it right there for 20 to 30 seconds.
  • If the other foot’s causing trouble too, go ahead and repeat.

3. Towel Stretch

This stretch works wonders first thing in the morning.

Here’s how:

  • Sit up straight with your legs stretched out in front of you.
  • Loop a towel around the ball of your foot, each end held in each hand.
  • With a straight knee, slowly pull back on the towel, bringing your foot closer to your body.
  • Stay in this pose for 20 to 30 seconds.

4. Achilles Tendon Stretch

Boosting flexibility and reducing tension on your plantar fascia is the goal of this stretch.

Here’s how:

  • Stand with your injured foot behind your good one.
  • Point the toes of your back foot towards the heel of your front foot and lean into a wall.
  • Bend your front knee and keep the back knee straight, the heel firmly on the ground.
  • Hold this pose for about 15 to 30 seconds, then swap legs.

5. Marble Pick-up

This exercise is great for strengthening your foot muscles.

Here’s how:

  • Sit down comfortably with your feet flat on the floor.
  • Scatter a few marbles or small balls on the floor before you.
  • Use your toes to pick up each marble and pop it into a container.
  • Keep going with this exercise for one to two minutes.

Make these stretches part of your daily routine, especially in the morning, to help reduce pain and ward off further injuries. It’s also a good idea to pair these stretches with suitable footwear and regular low-impact workouts like swimming or cycling.

Bear in mind though, while these exercises can significantly help soothe pain and inflammation, they aren’t magic. Plantar fasciitis can be stubborn, and in some cases, might need further medical help such as physical therapy, orthotic devices, or even surgery. So if your symptoms persist or get worse, do make sure to see a healthcare provider.

Stretching is an easy but powerful weapon in your arsenal against plantar fasciitis. It’s a proactive move you can make towards healthier feet and a more active, pain-free lifestyle. Give it a shot – your feet will thank you!

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This article was written by our team of specialist therapists at Perfect Balance Clinic. If you would like more specific advice about how our team can help you with this condition or symptoms you may be having, please complete the contact form below and one of the team will get back to you shortly.

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