Top stretches to reduce pain from Plantar fasciitis
Stretching and strength exercises are crucial for relieving pain and promoting flexibility in people suffering from plantar fasciitis. Stretching Here are ten effective stretches to incorporate into your daily routine:
Plantar Fascia Stretch
- Sit on a chair and cross one leg over the opposite knee.
- Hold the base of your toes with one hand and gently pull them back toward you, feeling a stretch along the arch of the foot.
- Hold the stretch for 20-30 seconds.
- Repeat the stretch with the other foot.
Calf Stretch
- Stand facing a wall, approximately an arm’s length away.
- Place your hands on the wall at shoulder height.
- Step one foot back, keeping it straight and the heel on the ground.
- Bend your front knee while keeping the back leg straight and the heel down.
- Feel the stretch in the calf of the back leg.
- Hold the stretch for 20-30 seconds.
- Switch legs and repeat the stretch.
Achilles Tendon Stretch
- Stand facing a wall, with one foot forward and the other foot back.
- Lean toward the wall, bending the front knee and keeping the back leg straight.
- Feel the stretch along the back of the lower leg.
- Hold the stretch for 20-30 seconds.
- Switch legs and repeat the stretch.
Toe Extension Stretch
- Sit on a chair and place a towel on the floor in front of you.
- Rest your foot on the towel with your heel on the ground.
- Use your toes to grab the towel and pull it toward you, stretching the toes and the bottom of the foot.
- Hold the stretch for 20-30 seconds.
- Repeat the stretch with the other foot.
Big Toe Stretch
- Sit on a chair and cross one leg over the opposite knee.
- Grasp your big toe with your hand and gently pull it back toward you.
- Feel the stretch along the bottom of the foot and in the calf.
- Hold the stretch for 20-30 seconds.
- Repeat the stretch with the other foot.
Marble Pickup
- Sit on a chair and place a small bowl filled with marbles on the floor in front of you.
- Use your toes to pick up each marble and place it in another bowl.
- Continue until all the marbles have been transferred.
- This exercise helps to strengthen the muscles of the foot and improve flexibility.
Towel Stretch
- Sit on the floor with your legs extended in front of you.
- Place a towel around the ball of your foot.
- Gently pull the towel toward you, flexing your foot and feeling the stretch in the calf and the bottom of the foot.
- Hold the stretch for 20-30 seconds.
- Repeat the stretch with the other foot.
Arch Roll
- Sit on a chair and place a golf or tennis ball under the arch of your foot.
- Roll the ball back and forth, applying gentle pressure.
- Focus on any areas of tension or discomfort, spending extra time on those spots.
- Continue for 1-2 minutes on each foot.
Standing Toe Flexor Stretch
- Stand facing a wall, with your hands resting on the wall for support.
- Place one foot slightly behind the other.
- Slowly bend the back knee, lowering your body while keeping the heel of the back foot on the ground.
- Feel the stretch in the toes and the bottom of the foot.
- Hold the stretch for 20-30 seconds.
- Switch legs and repeat the stretch.
Seated Toe Stretch
- Sit on a chair and cross one ankle over the opposite knee.
- Use your hand to gently press down on the toes, stretching the toes and the bottom of the foot.
- Hold the stretch for 20-30 seconds.
- Repeat the stretch with the other foot.
Remember to perform these stretches within your pain tolerance and consult with a healthcare professional or physical therapist for personalized advice and modifications based on your specific condition and needs. Regular stretching can help relieve pain, improve flexibility, and contribute to the management of plantar fasciitis.
To read more information about running with plantar fasciitis click here!