Anyone with plantar fasciitis will tell you that the pain is no joke. This injury can be caused by strain, overuse, and inflammation of the plantar fascia ligament, which spans from the heel to the toes. It is most common in runners and people who are overweight, as it results from overexertion of the ligament. Those with this condition may experience a stabbing pain in the heel or foot and tension in the adjacent muscles.
Usually, this condition heals within six months with consistent treatment, but it can last as long as eighteen. To help your foot heal and relieve pain, it’s best to stretch every day, multiple times a day. Here are six stretches for your plantar fasciitis to work into your everyday routine.
Plantar fasciitis is worsened when your calf and foot muscles are tight. Stretching and loosening your calf muscles can help to alleviate your pain throughout the day.
To begin, face a wall, lean forward, and place your hands on the wall at shoulder height. Step one foot forward and bend your knee, being sure to keep your back leg straight and both feet flat on the ground. Hold the position for ten seconds to feel a stretch in the heel and calf of your extended leg. Switch legs and repeat the stretch two or three more times.
You can also relieve your pain by stretching out the impacted plantar fascia and loosening your foot muscles.
Begin by sitting on a chair and cross one foot over your other knee. Grab your foot with the opposite hand and pull the toes toward your shin, creating tension in the arch of your foot. If you place your other hand on the bottom of your foot you should feel the tension in your ligament. Hold this position for ten seconds and repeat multiple times as needed. You can also use a towel to grip and stretch your foot if it becomes too difficult for your hands to hold.
To stretch your foot and calf muscles, try grabbing a facecloth or small towel by curling your toes around it. This is an excellent stretch to do in the morning before walking or beginning your day.
First, sit on a chair with both of your feet resting flat on the floor. Place a hand towel or face cloth on the floor in front of your feet, and use one foot to grab the center of the towel with your toes. Curl the towel towards your body, then relax your foot. Switch feet and complete five sets on each side.
This stretch is similar to towel curls, but it involves marbles instead to flex and stretch your foot.
Begin by placing twenty marbles in front of a chair, and put an empty bowl approximately a foot away from the marbles. Sit on the chair with your feet flat on the floor, then pick up a marble with your toes and place it in the empty bowl. Repeat this for each of the marbles on the floor then switch feet.
Using a foam roller or another round item on your foot can massage your muscles and release built-up tension. For this stretch, you can use a golf ball, foam roller, rolling pin, or specialized foam rollers made for feet.
First, sit on a tall chair and set the round object under the arch of your foot. Roll the object back and forth for about two minutes before switching feet. Repeat throughout the day as often as you like, especially if you spent a long period of time walking or standing.
Flexing and pointing your foot can also help to alleviate your plantar fasciitis pain. It boosts blood flow to the injured areas, reduces muscle tension, and reduces pain. To complete this exercise, you will need to use an elastic stretching band. These can be found online or at most sporting goods stores.
Begin by sitting on the floor with both legs out straight. Wrap the band around one foot and hold one end of the band in each hand. Flex your feet, then gently point your toes away from the body, and slowly return them to your starting position. Repeat the exercise at least ten times then switch feet.
Plantar fasciitis can be an uncomfortable condition, but with consistent stretching and treatment, you can alleviate your pain and heal your injury in a matter of months. However, if your pain increases in severity or does not dull with rest, consult a healthcare professional for help.
BlissMark provides information regarding health, wellness, and beauty. The information within this article is not intended to be medical advice. Before starting any diet or exercise routine, consult your physician. If you don’t have a primary care physician, the United States Health & Human Services department has a free online tool that can help you locate a clinic in your area. We are not medical professionals, have not verified or vetted any programs, and in no way intend our content to be anything more than informative and inspiring.
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