Having pain that prevents you from moving around can disrupt normal daily life more than anything else. Get your heel checked if you experience pain on the bottom of the heel. Plantar fasciitis is one of the most common causes of heel pain. This condition involves the Inflammation of the plantar fascia, a band of tissue connecting the heel bone and toes.
In this blog, I will tell you some easy stretches that are specifically designed to treat plantar fasciitis. With these plantar stretches, you will be able to lengthen the plantar fascia ligament and eliminate tension and inflammation associated with it. Let’s begin!
Simple Stretches to Help Plantar Fasciitis
Stretching exercises that strengthen the plantar fascia can help relieve the pain of the heel.
Calf Stretch
Stand at arm’s length from the wall. Now, place your right foot behind your left. Brace yourself against the wall with your hands and bend your left leg, keeping your right knee straight and your right heel on the ground.
Hold this position for 15 to 30 seconds. After three repetitions, switch legs. Stretches for your calves like this one work the gastrocnemius and soleus muscles to relieve tension and relieve heel pain.
Exercise with Pebbles
Sit comfortably on a chair. On the ground, place a mug a few inches from your feet. Put ten to fifteen pebbles or marbles within reach of your feet. Now, place each pebble or marble in the mug using your toes. This might require some practice. Even if you only have heel pain in one of your feet, make sure to perform the exercise on both.
Spend five to ten minutes three times a week doing this exercise. Increase the exercise’s frequency and duration as your technique improves and your feet get stronger. The muscles and ligaments in the soles of your feet are gradually strengthened by using your toes to gently pull on small objects, preventing Plantar Fasciitis’ painful symptoms.
Big Toe Stretch
Cross one leg over the other while sitting comfortably on a chair. Now, gently pull your big toe towards you. Repeat this three times, then reverse and do the same with the other foot.
Foot Roll
Sit down on a chair. Lay down a tennis ball, water bottle, or rolling pin on the floor. Roll your foot over the object slowly from ball to heel for about a minute with your sole. You can perform this stretch on both feet if both heels are affected. This activity gently stretches the plantar fascia ligament.
Additional Tip: You can ice your foot to minimize the pain and inflammation caused by Plantar Fasciitis by using a water bottle after freezing.
Towel Stretch
This is similar to the calf stretch, but instead of using a wall, you have to use a chair and a towel. Make a strap out of a towel by folding it lengthwise. Place the towel under your foot’s arch while still sitting. With both hands, grab the towel’s ends and pull your foot toward you. Switch to the other foot after holding this stretch for 15 to 30 seconds.
Staircase Stretch
Stand on a step and place your feet together. Support should be provided for the toes and balls of your feet, but the heels of your feet should overhang the step. Make sure you are holding onto a wall or railing with one hand while standing up. Slowly lift yourself up and down on your toes ten times. Do three sets of ten lifts each.
You should also practice walking on tiptoe around your home. These two exercises can help you both treat and prevent plantar fasciitis.
The Bottom Line
These exercises are intended to relieve pain from plantar fasciitis and should not cause further pain. Stop doing the exercises immediately if any of them are making your pain worse. And, consult a doctor. After stretching your foot, you can use ice to reduce inflammation and pain.
Click here to contact for more information