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Plantar fasciitis stretches

Plantar fasciitis symptoms and causes

Everyone who has experienced the pain in the heel is probably well acquainted with the term plantar fasciitis. Runners are those who most frequently suffer from it, as well as overweight people and pregnant women. Inadequate shoes can also cause this problem or increase the risk of experiencing it. Medications are something that the person who suffers from this problem won’t be able to handle the problem without, although wearing night splints and performing some exercises that help the plantar fascia and Achilles tendon to stretch might also help.

Stretches that help in cases of plantar fasciitis

  • Long sitting stretch is done while sitting on the floor. Legs need to be stretched and a towel needs to be around the top of the problematic foot. The towel has to be pulled with both hands and the person should feel a stretch at the bottom of the foot. It is recommended to do this 10 times, and each time the position should be held for a half a minute.
  • Achilles stretch requires that the person face a wall with the hands on it. With the foot that is in pain the person needs to step back and keep it flat on the floor, while it is necessary to step forward a little with the other leg and lean on it. The stretch should be felt in the calf, and this is the moment when it is necessary to stop for a half a minute and then do it again for 10 times.
  • Stairs can also be used for stretching and all that it takes is to stand on one leg, but on the balls of the feet, and while holding something for balance (the rail, for example), the heel of the foot in question needs to be lowered until the stretch is felt. Again, this should be repeated for 10 times, but each time the stretch should be felt for 30 seconds.
  • Kneeling on the healthy leg and placing the weight over the other knee while the heel is on the ground or floor is also a good stretch.
  • Plantar fascia massage is done with the help of a massage ball. The person can sit or stand, but it is necessary to roll the arch of the foot over the ball, while the foot and the ankle can move in all directions. The rolling should last for 30 seconds and then it can be done for the other foot. The massage can be repeated 3 to 5 times, but the pause between each repetition should be 30 seconds.

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