Stretching can play a great part in obtaining relief from plantar fasciitis.  The plantar fasciitis stretches are simple and taking a time out to do these stretches three times a day could provide drastic results.

Calf Muscle Stretch:

Placing both hands on a wall in front of you.  Bend the knee of one leg and place it in front.  Place the heel of your back leg on the floor and keep the leg straight.  Gently bend your opposing knee and lean into the wall.  You should feel a pull in your calf muscle.  Hold the stretch for ten seconds and then relax.  Repeat 3-5 times, then switch leg positions to perform the exercise on your opposite calf.  Do this three times per day.

Over time you should feel the muscle loosen a bit.  As you do, increase the time that you hold the stretch, up to 45 seconds. The frequency of this exercise is more important than the intensity in the stretch.

Calf stretch
Calf stretch

Plantar Fascia Stretch:

Wrap your hand over your toes and the ball of your foot.  Gently pull toward you and hold for about 30 seconds.  Repeat the stretch 5 times, 3 times per day.  (Wearing a plantar fasciitis sock overnight or while your are sitting can also be helpful.)  This stretch can be performed in bed before you get up in the morning.  You can also accomplish this stretch by wrapping a towel or belt around your forefoot and pulling it toward you.

Plantar Fasciitis stretch
Plantar Fasciitis stretch
Plantar Fascia Stretch with belt
Plantar Fascia Stretch with belt

Roll Stretch to Relieve the Plantar Fascia:

Gently roll your foot over a small ball, such as a tennis ball or a Foot Rubz ball.   Use your foot to gently apply pressure on the ball and massage the plantar surface of your foot.  This will relax the fascial tissue and promote a change I the blood supply to help with the healing process.  Some people like to use a frozen ice bottle for this stretch, as ice can help reduce the inflammation of the plantar fascia.

Roll stretch
Roll stretch

Other Important Factors:

In most cases, stretching alone does not solve the problem.   You may also need to make changes in your footwear, and many people also add orthotics to their shoes.  See our blog on What You Need to Know About Plantar Fasciitis for some tips that could help you get relief without spending a fortune.

Author

C-Ped, L-Ped

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