Plantar Fasciitis is not only uncomfortable, but it’s also inconvenient as well. Not being able to move around as you normally would cause more issues than you might realize until you find yourself dealing with it. Foot stretches and exercises may benefit people with plantar fasciitis by reducing discomfort, enhancing muscular strength, and developing foot flexibility.
What Is Plantar Fasciitis?
The plantar fascia is a substantial band of tissue that runs from the heel to the toes. Inflammation in this tissue can be uncomfortable and result from overuse, stress, and injury. Plantar fasciitis is the name of this condition.
Heel pain from plantar fasciitis can be excruciating and stabbing. It frequently affects overweight persons, although it can also happen to runners or other athletes due to overuse. The pain is typically at its worst in the mornings or after prolonged standing.
Tension in the foot and calf can be relieved with a few easy stretches. These stretches might offer quick pain relief and gradual symptom alleviation over time if done consistently.
What Stretches Should You Do for Plantar Fasciitis?
Plantar fasciitis can become worse if the calves and feet muscles are tight. The pain might be eased by relaxing the calf muscles. A calf stretch can be done by anyone and involves the following steps:
- Put your hands up against a wall.
- Bend the opposite knee in front while keeping the knee of the affected leg straight.
- Keep both feet firmly planted.
- For 10 seconds, keep the stretch in place.
- Repeat the stretch 2-3 times.
The foot muscles can be relaxed by placing a circular object under the foot and rolling it back and forth. People can use a golf ball, rolling pin, or specialty foam roller for this activity. Foam foot rollers are offered for sale online and in a lot of sports stores.
Try performing arch rolls with a frozen water bottle as an alternative. Because the bottle’s chilly surface may aid in relieving inflammation, this method may be very helpful.
Complete this stretch while seated:
- Sit tall in a chair.
- Put a ball or other item that can be rolled under the foot.
- For two minutes, roll the object back and forth.
Seated Foot Stretch
A seated foot stretch may also be used to loosen up tight muscles in the plantar fascia. You can complete this stretch by doing the following:
- Cross the affected heel over the other leg while seated in a chair.
- To exert tension on the foot arch, pull the toes toward the shin.
- To check for plantar fascia tension, place the other hand on the bottom of the foot.
- Hold for 10 seconds.
- Repeat three times.
Your doctor may have other stretches you can do to help with your plantar fasciitis. One important thing is to be consistent with your stretches, even on your good days. Keeping the muscles limber is key to preventing pain.