Plantar fasciitis is the most commonly occurring heel pain seen in runners, obese people and pregnant women. The thick band of tissues in the bottom of your feet get inflamed, causing pain. The heel pain is usually felt on the inside of the heel. The pain is also felt along the arch of the feet and along the border of the heel. You feel a stabbing pain, especially, in the morning as the plantar fascia tightens up. The pain reduces as the tissues stretch, but it may worsen if you stand, walk or run. This condition is seen in athletes, dancers and jumpers.
There are many plantar fasciitis stretches that you can try to loosen up your heel muscles. Routine plantar fasciitis stretches is very important to heal this condition. The plantar fasciitis stretching increases the flexibility of the Achilles tendons. Stretches for plantar fasciitis focuses on stretching the calf muscles as well as the plantar fascia. Plantar fasciitis stretch can be carried out whenever you experience plantar fasciitis pain.
Before starting any plantar fasciitis stretches, it is always better to warm up. The most easiest way to warm up is walk up and down the stairs. Once you have warmed up, try some of the following plantar fasciitis stretching after consulting your doctor or physician.
Stretches for Plantar Fasciitis
The first plantar fasciitis stretch includes standing two feet away from the wall. Now lean against the wall. Bend on one leg comfortably and straighten the other leg. Place the straightened leg about six inches behind you with the heel firmly on the floor. Hold this position for ten seconds. Feel the stretch in your Achilles tendon in the straightened leg. Switch legs and repeat 20 times.
The second plantar fasciitis stretching includes sitting in a chair with your heel placed on the seat of your chair. You can even place the painful heel on the knee of the opposite leg. Now, dorsiflex your ankle by slowly bringing the foot closer to the shin bone. Continue the dorsiflex and feel the stretch in the long muscles in the back of the lower leg. Hold the position for two minutes and relax the ankle. Repeat 10 times.
Plantar fasciitis stretches also includes stretching the muscles between the bones of your foot. Spread the pair of toes with your fingers. Stretch the toes by pulling one toe upward diagonally and one toe outward. Alternate the stretch back and forth slowly and gently.
You can even stand on a ledge on your toes holding on for some support to keep your balance. Now with your toes on the ledge, drop your heel towards the ground. The muscles in back of your heel will stretch. Relax and continue stretching the heel towards the ground.
Plantar Fasciitis Exercises
The following plantar fasciitis exercises should be done early in the morning as they will help you get cured soon. Try the belt stretch plantar fasciitis exercise to relieve the pain. Take a belt that is wide enough and hold each end in one hand. The belt center should be placed on the ball of the foot. Now keeping your knee straight, pull your ankle towards you using the belt and the muscles in your front leg. Hold the position for 10 seconds. Repeat the exercise for another 10 minutes.
Another plantar fasciitis exercise is sitting on a chair with your back straight. Place a tennis ball under your foot and roll the ball back and forth under the foot. The entire foot should move over the ball.
These were some of the plantar fasciitis stretches that you could try at your own sweet time. Consult your physician before trying any of the stretches for plantar fasciitis. There are many pain killers, foot pads and plantar fasciitis night splints that the doctor may advice for treating the heel pain. Try these plantar fasciitis stretches and plantar fasciitis exercises early in the morning. With a little bit of patience, you will surely be cured of this painful condition.