Stretches for Plantar Fasciitis You Need to Know for Pain Relief – Footwear News


Many of us sometimes wake up on the wrong side of the bed for one reason or another. It’s just a fact of life. But if you wake up constantly grumpy from morning heel pain, you don’t need to smile and put up with it. That’s because if the cause of your bad mornings is plantar fasciitis pain, it could be relieved. And one remedy that may possibly alleviate some of the discomforts associated with plantar fasciitis can be done by spending a few minutes a day stretching.

But first, let’s get to a possible source of this sharp, throbbing pain. According to the Mayo Clinic, plantar fasciitis is one of the most common causes of heel pain. The condition is caused by inflammation of a thick band of tissue called the plantar fascia that runs across the bottom of each foot and connects the heel bone to the toes. Inflammation is common in this area because the plantar fascia is rarely stretched, which can lead to tension – and therefore small tears – in the tissues.

Plantar Fasciitis.

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Plantar fasciitis is characterized by a throbbing pain that occurs when you take your first steps in the morning. The pain may lessen throughout the day, but may eventually return after long periods of standing or when standing after sitting for a while.

Although you can see a doctor for plantar fasciitis, the condition can sometimes be treated with home stretches and mild over-the-counter pain relievers such as ibuprofen or naproxen sodium which can possibly relieve discomfort and treat inflammation. .

Plantar fasciitis spreads, plantar fasciitis risk and human foot chart symptoms, plantar fasciitis risk factors

Risks of developing plantar fasciitis.

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Plantar fasciitis stretches can help loosen your plantar fascia, Achilles tendon, and calf muscles, possibly helping to make the ligament stronger and more flexible. If done correctly and consistently, you will find that plantar fasciitis stretches can help cure plantar fasciitis quickly and effectively.

If you’re looking for the best exercise for plantar fasciitis, check out these plantar fasciitis stretches that might help you wake up on the right side of the bed. Please note that the topics explored in this story are not intended to be medical advice or advice. Always seek information from medical professionals to know the best way to solve problems related to your health.

Stretches to Treat Plantar Fasciitis

There are many physical therapy exercises for plantar fasciitis that might help relieve heel pain if needed. According to experts at the University of Michigan, it is best to perform plantar fascia stretches in the morning to fix the problem at its worst. Try out some of the options below and see which works best for your particular needs. You don’t need to do them all to see results – stick to one or two that actually make your feet feel better.

It is important to remember that these exercises might be able to relieve plantar fasciitis pain. They shouldn’t cause you Following pain. If you find that your condition worsens or does not improve after these exercises after about two weeks, you should see a doctor for further evaluation. Particularly severe cases of plantar fasciitis can be treated with surgery and medical intervention, although this is not commonly required.

Unroll your arch

For those who suffer from plantar fascia, rolling down the arch is one of the best ways to eventually experience some relief. While seated, some healthcare professionals recommend rolling the arch of the foot back and forth over a cylindrical object such as a frozen water bottle, cold soda can, or foam roller. Do this for about a minute on both feet. If you want, you can use a tennis ball or a golf ball instead. However, there are a few benefits to braving the cold.

Plantar fasciitis stretches and exercises, low section shot of female therapist helping female patient to use foot roller for plantar fasciitis and pain relief in hospital

Low section of female therapist helping patient to use foot roller for plantar fasciitis and pain relief in hospital.

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“[Rolling out your arch with a frozen bottle] not only helps massage the painful area, but also reduces inflammation due to the cold temperature of the bottle,” Dr. Alan Bass, board-certified podiatrist and spokesperson for the American Podiatric Medical Association, told Footwear News in 2019. Of course, the Best Shoes for Plantar Fasciitis should also be part of your arsenal.

Stretch your arch

To stretch your plantar fascia and help treat your heel pain, experts at the Mayo Clinic recommend a simple stretch: cross one leg over the other, grab your toes, and gently pull them toward you until you feel a stretch. Hold this stretch for about 30 seconds, relax, then repeat two more times, it’s suggested. Then do the same with the opposite foot. This is one of the easiest plantar fasciitis stretches to perform before getting out of bed, literally helping you start your day off right.

If you want another option for a foot exercise, some professionals recommend folding a towel lengthwise and placing the folded towel under the arch of your foot while seated. Holding the ends of the towel with both hands, gently pull the ends towards you. Hold this position for about 30 seconds and repeat three times on each foot.

best stretches for plantar fasciitis, Differences between a foot with plantar fasciitis and a healthy foot graphic illustration photo

Differences between a foot with plantar fasciitis and a healthy foot.

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Flex your foot to strengthen

Flexing your feet can be a game-changer by strengthening your plantar fascia. To do this correctly, orthopedic experts at the University of Washington recommend placing a small towel on the floor, placing your foot on it, and curling your toes to grasp the towel. Then move the towel towards you. Repeat the exercise 10 times once or twice a day to help the condition.

The University of Michigan recommends another variation of this plantar fascia strengthening exercise that’s more like a game. Place a few marbles on the floor next to a cup, then pick up the marbles with your toes and drop them into a cup to help strengthen your foot. Talk about a challenge.

Flexing your foot to help stretch your plantar fascia can also come in handy when you’re on the go in the world, says the University of Michigan. If you find yourself sitting for a long time, simply flex your arch slowly back and forth about 10 times before standing up to help ease any possible discomfort.

best stretches for plantar fasciitis, vector illustration of a human foot with plantar fasciitis photo graphic

Illustration of a foot with plantar fasciitis.

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Perform calf stretches daily

According to experts, stretching your calves is actually a good way to treat plantar fasciitis, even if the area you’re working on apparently has nothing to do with your foot pain.

“While the plantar fascia primarily attaches to the bottom of the heel, some of the fibers run along the bottom and towards the Achilles tendon,” Dr. Bass told Footwear News in 2019. ‘Achilles will allow the muscle to relax and thus reduce the tension on the plantar fascia.

And a good way to stretch the Achilles tendon is to stretch the calf. To perform a good (and safe) calf stretch, stand an arm’s length from a wall and place your right foot behind your left, Healthline explains. Slowly bend your left knee while keeping your right knee straight and both heels on the floor. Lunge forward until you feel a stretch and hold for about 30 seconds. Release and repeat three times before repeating the reps with the other leg. If your plantar fascia pain subsides, you can deepen this stretch by performing it with both legs slightly bent, according to the report.

Another calf stretch for treating plantar fasciitis recommended by Washington University Orthopedics is to place one foot securely on a step while placing the sole of the other foot on the edge of that same step. Gently lower the heel hanging from the step until you feel a stretch in your calf. Hold the position for 45 seconds and do two to three repetitions several times a day.

human foot symptoms with plantar fasciitis graphic photo illustration, best stretches for plantar fasciitis

Illustration of a foot with plantar fasciitis.

CREDIT: rumruay –

Massage your plantar fascia

Massaging the bottom of your foot across the width of the plantar fascia before getting out of bed may help relieve morning discomfort caused by plantar fasciitis, the University of Michigan reported. If you choose this method to treat your pain, you should still perform stretches daily because more intense exercises lengthen the plantar fascia better than simple massage, the research recommends. But this treatment is good for those who are in a hurry or already lotion their feet and can add it to the routine.

Stretch your arch with night splints

If you have plantar fasciitis, you may feel pain right after getting up in the morning. This is because while you sleep, the feet relax and point downward into a contracted position, causing the plantar fascia to tighten, according to research. Some ways to possibly help cure the condition include stretching the feet while you sleep with night splints that hold the plantar fascia and Achilles tendon in a lying position overnight. This heel pain treatment can help with the problem, but should also be accompanied by other plantar fasciitis exercises and stretches during waking hours.

Some possible symptoms of plantar fasciitis

• Sharp, stinging pain in the heel when standing after several hours of rest.

• Pain after using stairs or standing in one place for a long time.

• Pain that is more intense or occurs in one leg.

Who is at risk of developing plantar fasciitis?

• Overweight or obese people.

• Pregnant women.

• Athletes.

• People wearing inappropriate footwear.

• Middle-aged individuals.

who is at risk for plantar fasciitis, best plantar fasciitis stretches, human foot illustration graphic photo

Plantar fasciitis anatomy diagram.

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