5 Stretches for Plantar Fasciitisatisfaction
It is a condition that affects many people and can be painful and annoying. It causes severe pain in the heel bone, which sometimes radiates to the bottom of one or both feet. But the good news is that you can add some select stretches to your regular stretching routine to bring relief and an increased range of motion! These are five easy but very effective stretches to control the tension in your plantar fascia.
1. Calf Stretch
The calf stretch is aimed at the gastrocnemius and soleus muscles-which together play an important role in foot movement.
How to do it:
To start, stand facing the wall with your hands flat against shoulder height.
Step one foot back with your leg straight — keep the front knee bent.
The calf of the back leg should run parallel and therefore you will feel a bit of stretch in it during this pose.✨
Hold anywhere from 15-30 seconds for a count and then switch legs.
2. Plantar Fascia Stretch
This can be a great way to stretch out the specific ligament called Plantar Fascia that is often causing issues right where it hurts.
How to do it:
Sit down in a chair.
Put one ankle above the other knee
Gently bring your toes back with hands until you feel a stretch in the middle of your foot.
Maintain for 15 to 30 seconds before switching sides.
3. Towel Stretch
A regular towel stretch will help to keep your feet and calves flexible.
How to do it:
Sit on the floor with your legs straight.
Loop a towel around the arch of one foot.
With a straight knee gently pull the towel towards you until there is a stretch noted in your calf and foot.
3) Hold for 15-30 seconds, and switch to the other foot.
4. Toe Stretch
This is a fantastic stretch for the toes and plantar fascia.
How to do it:
On a chair, feet positioned level on the floor.
At a static position, raise your toes to the heels (without rising on them).
Splay your toes wide and hold for a bit before relaxing.
Do this 10 times each foot.
5. Achilles Tendon Stretch
And having a strong Achilles tendon can help alleviate plantar fasciitis-related pain.
How to do it:
Place your heels off a step.
Lower your heels to the ground until you feel a stretch in your calf muscles.
Hold for 15 to 30 seconds and then return all the way back up.
Repeat several times.
Conclusion
Doing these stretches as part of your everyday routine can greatly reduce the pain caused by plantar fasciitis. Always do these exercises in a gentle way, and If you feel any high pain levels then please consult with health provider as per your current status. This can improve your range of motion and may assist in reducing pain, allowing you to remain active.