Photo by Imani Bahati on Unsplash
If you read our blog on what Plantar Fasciitis is and have come to a better understanding of this condition but want to know what action you can take to manage it, then you may find this blog helpful. Thankfully, there’s a lot you can do to relieve your pain or manage it, right from the comfort of your home. Something as simple as setting aside some time to do 15 minutes of stretching each day, can make a big difference.
Since the pain is caused from the shock of your plantar fascia tendon contracting and then suddenly being forced to expand when you get up to walk, you can help prevent this sudden shock by gradually relaxing the tendon with gentle stretches.
It’s best to do your stretches early in the morning, before you get out of bed and before any pressure is placed on your feet. You can also do your stretches straight after a warm bath or shower, when your plantar facia has warmed up and loosened from the heat. Here are our top five recommended stretches.
1.Alphabet Stretches
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These stretches are as simple as they sound. Extend one leg at a time and write out each letter of the alphabet with each foot.
2.Expanding Circles
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Point toes and do circles alternating between clockwise and counterclockwise, starting with small circles and gradually working towards the biggest circle you can manage.
3.Calf Stretches
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Since your calf is connect to your plantar fascia tendon, a stiff calf can lead to a stiff plantar fascia. There are a number of calf stretches that can help relax it. Place both hands against a wall as if you were pushing it away. Place one leg close to the wall and bend it slightly, stretch the other leg as far out as you can, with the top of your foot touching the ground, and the heel lifted in the air, then gradually lower your heel to meet the floor.
4.Rolling a Tennis Ball
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A simple tennis ball or any small ball can bring a lot of relief. Simply stand up and roll your foot over the ball, starting from your heel and rolling it towards your toes.
5.Pull Backs
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Sit down on a chair and rest your one foot above the knee. Use both hands to pull your toes as far out, towards your shin, as you can. Hold this stretch for a few seconds. Then pull your toes towards yourself, bringing them as far forward as you can (curling your toes and making a C shape with your foot).
We hope these stretches help you walk pain free. If you have practiced these and still feel more pain than you can handle, please don’t hesitate to pick up the phone and give us a call to book an appointment.
