One of the recommended treatments for Plantar Fasciitis is a combination of stretches. Stretches include those that directly impact the Plantar Fascia, as well as those that focus on supporting the Plantar Fascia through strengthening its surrounding muscles. These mild exercises will allow your Plantar Fascia to relax, strengthening and conditioning it while easing pain and inflammation. Some examples of these stretches include:
Lean against a wall with your hands supporting your weight. Position one leg straight with the heel firmly on the floor. Bend the knee of your other leg and push your hips toward the wall, slowly and gradually. You’ll feel the heel cord and calf muscle pulling — this means your stretch is effective. Hold this position for 10 seconds and release, repeating 20 times on each side.
Plantar Fascia Stretch
In a seated position, cross one foot over the knee of your opposite leg. Gently grab your toes and pull them slowly toward you, placing your other hand along your Plantar Fascia to feel the effectiveness of the stretch, and hold for 10 seconds. Do not overdo this. Pain is not the point here, only gentle stretching. Repeat this exercise 20 times for each foot. If reaching your foot is difficult, try wrapping a towel around your big toe to allow yourself more distance.
What You Can Do
If you’re having pain in your feet — specifically stabbing pain in or around the heel area, Plantar Fasciitis could be the cause. Rather than going through your days in pain, try talking to a podiatrist. Even if you don’t have Plantar Fasciitis, they can help you find the cause of your foot pain, determine the best possible course of treatment, and get you the relief you need.