Plantar fasciitis is a really difficult problem to deal with. One of the most important treatments for its cure is stretching. Stretching of the plantar fascia, calf, and Achilles tendon can help you to reduce pain in plantar fasciitis. There are some self-stretching exercises that you can perform at home to reduce the chance of recurrence pain. For better results, try to do all these stretching exercises both in the morning and evening.
But exercising alone cannot be the only solution. For a full base treatment, the doctors always recommend the combination of adequate exercise, using shoe inserter, icing, an adequate amount of prescribed pain killers, and lots of rest.
Moreover, they ask to avoid activities that can make the heel pain worse. Furthermore, doctors always advise their patients to wear shoes when one gets out of bed, even if it is to go to the bathroom. A good quality specialized sandals, athletic shoes, or any other comfortable shoes with good arch supports can be sufficient for plantar fasciitis.
Stretching Exercises for Plantar Fasciitis
1. Plantar fascia Stretching
- Cross your affected leg over your other leg.
- Hold your affected foot and pull your toes back by using the hand of the affected side.
- Hold the stretch for 10-20 seconds.
- Do 15- 20 repetitions and 3-4 times in a day.
- This creates a stretch in the arch of the foot and plantar fascia.
2. Calf and Plantar Fasciitis wall stretch
- Place both hands on walls and lean your body forward against the wall with one leg straight of the affected foot and its heel on the ground and bent the other leg’s knee.
- You can stretch your foot arch more as you lean further.
- Hold this position for 10-20 seconds, relax, and then straighten up.
- Do 15-20 repetitions for 3-4 times in a day.
- It is important to keep the stretched side’s knee fully straight.
- It helps to stretch the calf and plantar fascia.
3. Calf and Plantar fascia Stretching using theraband
- Sit comfortably on the floor and fold your leg of the unaffected foot.
- Wrap Theraband or towel around the ball of your affected foot.
- By using this Theraband or towel, try to pull your toes toward your head.
- Keeps the knee fully straight of the side being stretched.
- Hold this position for 20 to 30 seconds.
- Do 15-20 repetitions for 3-4 times in a day.
- This creates a stretch in calf and plantar fascia.
4. Calf and Achilles Tendon Stretching
- Place both hands on walls and stand a few inches away from it.
- Keep your toes of affected foot on the wall while putting the other heel on the floor.
- Hold this position for about 10-15 seconds.
- Do 15-20 repetitions for 3-4 times in a day.
- It helps to stretch the calf and plantar fascia.
5. Calf and Achilles Tendon Stretching on Stairs
- Stand with the balls of both feet on the edge of a stair while holding the wall or chair to keep your balance.
- Keep your one leg straight of the affected foot and try to hang down the heel off of the stair slowly until you feel a stretch in the back of your calf and Achilles tendon.
- Hold this position for at least 15 to 20 seconds.
- Do 15- 20 repetitions and 3-4 times in a day.
- This creates a stretch in calf and Achilles tendon.
6. Morning Stretching Exercises for Plantar Fasciitis
- Before standing, stretch your foot by flexing it up and down 10 times.
- Properly stretch the toe to stretch the plantar fascia.
- You can even use a towel to stretch the bottom of your foot.
7. Towel curl Exercises for Plantar Fasciitis
- While sitting, place your foot on a towel on the floor and gather the towel toward you with your toes.
- Then through your toes, push the towel away from you.
- If you want to make this exercise more effective, then you can place a weighted object, such as a cup on the other end of the towel.
8. Marble pick-ups Exercises for Plantar Fasciitis
- Sit on a chair with knees bent and feet flat on the floor
- Place a few marbles and a bowl near your feet
- Pick up one marble at a time by curling your toes, and place the marble into the bowl
- Repeat this movement 20 times
You can also use Foot Stretching Devices in Plantar Fasciitis.
1. Foot Rocker for plantar fasciitis
- It is a versatile device that is designed to help alleviate foot pain and strengthen the plantar fascia.
- This product enables you to stretch your foot with ease and comfort.
- You will need to support yourself with a wall or chair when using a rocker because of these devices for stability.
- Step on to the rocker with 1 foot and stand upright.
- Begin to roll forwards and backward slowly on the rocker, trying to keep your weight over the top at all times.
- Hold the position for some time to stretch the muscles as required.
2. NIGHT SPLINTS FOR PLANTAR FASCIITIS
- It provides gentle stretching of the plantar fascia and Achilles tendon.
- You can wear a night splint while sleeping as night splints are known to hold the ankle and foot in a particular fixed position that keeps the Achilles tendon, and plantar fascia slightly stretched.
3. CALF STRETCHING DEVICE FOR PLANTAR FASCIITIS
- It helps to stretches the calf, Achilles tendon, and plantar fascia.
- Stand with uninvolved foot flat on a step. Place involved a ball of the foot on the edge of the step.
- Gently let heel lower on the affected leg to feel a stretch in your calf.
- Hold 45 seconds, 2-3 times.
- Repeat 4-6 times per day.
4. Hamstring Stretching for Plantar Fasciitis
- It stretches to the calf but is more effective on the plantar fascia.
5. STAND BOARD FOR PLANTAR FASCIITIS
- It helps to stretch the calf, Achilles tendon, and plantar fascia.
- Stand on the incline and force your toes up, which will have a sharper angle at your ankle.
6. STRECH EZ FOR PLANTAR FASCIITIS
- It helps to stretch Achilles tendon and plantar fascia.
- Wrap the calf stretcher around your foot or slip your foot into a loop and then gently pull the strap to move your toes toward your shin.