Stretches For Plantar Fasciitis
If you have plantar fasciitis, you should try a variety of stretches. Some of the best ones are outlined in this article.
Others may help you get started. Washington University Orthopedics recommends a calf stretch for plantar fasciitis.
To perform it, place one foot on a step and the ball of the other foot on the edge.
Gently lower the heel until it hangs over the step. Hold the stretch for 45 seconds.
Resistance band stretches
One of the most effective ways to stretch out your plantar fasciitis is with the use of a resistance band.
To begin, sit on a chair and place a resistance band on your lower leg.
Using your affected foot as your weight, loop the band around your upper foot and lower ankle.
You must rotate your ankle inward to complete the movement. Repeat the stretch 10 times.
Repeat a few times a day to get the best results.
Resistance band stretches for plantar fasciitis are great for restoring the range of motion in the plantar fascia and heel cord.
You’ll need a towel to perform this exercise, but it will help restore flexibility and range of motion to the area.
To start, stand with your back leg straight and your affected foot bent.
Hold the band tightly with your hands, and then slowly push your foot into the point against the resistance of the band.
Repeat a set of 20 reps on each foot.
Achilles tendon stretches
To begin the stretching process, place a small towel on the floor in front of you.
With your toes, scrunch the towel. Then, place your heel on the floor.
Repeat this exercise about 10 times. Repeat this stretch on both feet.
Repeat as necessary.
Achilles tendon stretches for plantar fasciitis may include a variety of other exercises as well.
Before you begin any new stretching program, check with your doctor to make sure that you’re not already suffering from another injury.
Several medical conditions, including stress fractures, tarsal tunnel syndrome, and sciatica, can cause heel pain.
Your doctor may prescribe medications, such as ibuprofen or naproxen, to relieve your pain.
Achilles tendon stretches for plantar fasciitis are a good alternative to traditional medications.
Another type of stretching involves standing on a step and leaning your heel against the wall.
Bend your knee on your front leg, bringing your heel toward the wall.
Lean forward and raise your heels for about five seconds. Repeat this exercise four to six times a day.
Make sure you give yourself a small rest in between stretches to avoid over-exertion.
These are just a few of the most common Achilles tendon stretches for plantar fasciitis.
Wall stretch
To do a wall stretch for plantar fasciitis, stand in front of a wall, flex the knee of the leg on which the injury occurs, and lean the foot toward the wall with the toes pointing straight ahead.
Hold the stretch for about ten to fifteen seconds, then repeat 6-8 times.
If you find this exercise too difficult, you can try a small-scale version.
For a more challenging version, you can also hold the toes against a wall.
You can use a stretch strap or towel to do this exercise.
Start by sitting with your legs straight ahead and holding the toes with your fingers.
You should feel a stretch in the calf and the arch of your foot as you hold the toes.
Do this exercise two or three times per day for best results.
Towel stretch
A towel stretch is a common treatment for plantar fasciitis, but how do you get it to work? Start by placing a small towel on the floor.
Pull it toward your chest and curl your toes,
focusing on the toes and heel of your affected foot.
Hold this position for up to 20 seconds.
Repeat with the other leg. It can be especially helpful in the morning after a long period of rest.
During the morning, this simple stretch can help alleviate heel pain and other discomforts.
Try it right before you get out of bed. Simply sit in bed with your leg straight out and pull the towel towards you.
Hold the position for about 45 seconds, then repeat a few more times.
Repeat four to six times a day. You can perform this stretch multiple times daily to see the most benefits.
If you experience a lot of pain in your heels, try using a tennis ball.
The ball’s motion will break up the tension in the plantar fascia, stretching the arch of your foot.
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