Step 4: Hold the position for 30 to 60 seconds and repeat the stretch 5 times. Step 3: Lean forward, bending your elbows and front knee until you feel a stretch in the calf muscle of your back leg. Keep that leg straight and your heel flat on the ground. Step 2: Place the leg you want to stretch back behind you. Extend your arms straight out in front of you and place your palms flat against the wall. Tight calf muscles can aggravate plantar fasciitis. This standing calf stretch elongates your calf muscle and Achilles tendon (behind your heel) to keep your foot flexible. Step 4: Hold it for 45 seconds and repeat the move 2 to 3 times. Step 3: Gently pull the towel toward you as you feel a stretch in your calf and the bottom of your foot. It's important to place the towel just beneath your toes because you want the stretch to pull the top of your foot. Step 2: Place the folded towel around your foot and hold each end of the towel. Step 1: Sit down and extend your leg (with the affected foot) straight out in front of you. Before you start this move, fold a towel lengthwise. And you can do it before you get out of bed in the morning to help relieve heel pain. The towel stretch also targets both your plantar fascia and calf muscles. Step 4: Hold the stretch for 10 to 20 seconds, then repeat it for 2 to 3 minutes. Step 3: Slowly bend your toes and ankle toward you as far as possible until you feel the stretch along the bottom of your foot. Then, switch legs to stretch the plantar fascia in both feet. You can start with either leg on top if you have plantar fasciitis in both feet. You will perform the stretch on the leg that is crossed on top. Step 1: Sit in a chair with your back straight, and cross one leg over the other. The toe extension stretch can help loosen up the plantar fascia and ease your pain in the morning. So if you are short on time, consider starting with exercises that stretch your plantar fascia and your calf. Plantar fascia stretches may improve pain and function better than Achilles tendon stretches alone. Here are five stretches to ease plantar fasciitis pain. They can also strengthen muscles in your feet and legs, which may stabilize your movements and put less stress on your feet. Stretches for plantar fasciitis should target the plantar fascia, calf muscles, and Achilles tendon to help relieve pain. Research shows that stretching is critical in managing your plantar fasciitis. Luckily, most cases of plantar fasciitis will ease with simple methods, including strengthening and stretching exercises. What are the best stretches for plantar fasciitis? Certain activities like running can also make it worse. That's why you might also feel pain after prolonged sitting or standing. Those first steps in the morning are often the most painful, as the plantar fascia may tighten after periods of inactivity (such as while sleeping). Most people will feel that pain at the insertion point of the plantar fascia right at the heel. Pain and stiffness are common symptoms of the condition, which can affect one or both feet at the same time. If you move your toes up and down, you can see and feel your plantar fascia.Įxperts believe that overuse or repetitive strain on your foot can create tiny tears in this tissue, causing plantar fasciitis. It supports the arch of your foot and is a natural shock absorber when you walk or run. The plantar fascia is a thin, flat ligament that connects your heel bone to the front of your foot. But you'll want to talk to your healthcare provider first to confirm that your heel pain is plantar fasciitis and that stretching is right for you. The good news is that it usually resolves with simple treatments, including stretches for plantar fasciitis. This condition affects nearly 2 million people a year and is a common cause of heel pain. Ever wake up with nagging heel pain? If so, you know what it's like to have one of the main symptoms of plantar fasciitis.
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