Plantar Fasciitis Exercises & Stretches to Relieve Pain

8 Plantar Fasciitis Stretches:

As mentioned earlier, stretches help relieve heel pain and make the plantar fascia and calf muscles more flexible.

1. Towel stretch

Grab a towel at both ends and roll it up to form a strap. Sit down on the floor and place the ball of your foot in the middle of the towel. Now all you have to do is pull the towel gently towards you and hold the stretch for about 20-30 seconds. Repeat the stretch about 2-3 more times.

2. The Toe Stretch

This exercise needs to be performed seated on a chair while maintaining a good posture throughout. Next, extend your affected leg and grab the big toe. Gently pull it towards you and hold the stretch for 15-30 seconds. Repeat the exercise 2-3 more times a couple of times during the day.

3. Standing Calf Stretch (1)

Stand next to a wall and place your hands on it, making sure the hands are at eye level. Place the troubled leg a step behind the other one. Bend your front knee while making sure the affected foot’s ball is kept on the ground throughout. Hold this position for 15-30 seconds. Do 2-3 more repetitions.

4. Soleus Stretch (2)

Place the affected foot on the floor and keep it flat while bending your knees. Lean forward using your other foot by extending it in front of you, making sure you are placing most of your weight on the affected foot until you feel a gentle stretch in your calf. Now, hold this position for 15-30 seconds and perform the stretch again 2-3 more times.

5. Seated Plantar Fascia Stretch

Seat on a chair and cross the leg with the heel pain over the other one. Grab your toes with one hand and pull them towards you. You can even use your other hand to massage the plantar fascia while you are at it. Hold this position for 15-30 seconds and do 2-3 more repetitions throughout the day.

6. Tennis ball stretch

If you want your plantar fascia to be less irritated when you get up in the morning, massage it with a tennis ball. Place a tennis ball on the ground, put your foot on top of it and then roll it around for 3-5 minutes. Repeat this exercise 2-3 times a day. Apply some pressure on the tennis ball to get a deeper massage.

7. Step Stretch

Stand on a step using the balls of your feet. Then lower the heel of the affected foot until you start to feel your calf muscles stretch. Hold this position for about 45 seconds and repeat the stretch 2-3 times. Do it 3-5 more times during the day.

8. Frozen can roll

This is similar to the tennis ball stretch. The only difference is that you use a frozen can or water bottle, which has the added benefit of reducing inflammation.

Conclusion:

Many people just don’t know how manageable plantar fasciitis is and live their lives powering through this pain until it becomes a chronic problem. Living with plantar fasciitis makes walking unbearable most of the time, and this shouldn’t be the case. When you focus on these exercises, not only will you improve your plantar fasciitis, you will also improve your quality of life.

Sources:

American Family Physician, Treatment of Plantar Fasciitis

The Chartered Society of Physiotherapy, Exercise advice: foot pain