Plantar Fasciitis is an excruiating and debilitating disorder that affects roughly 1 in 10 Americans during their lifetimes. Plantar Fasciitis hinders mobility which makes it hard to live an active life even just walk.
The plantar fascia is the flat band of tissue (ligament) that connects your heel bone to your toes. It supports the arch of your foot. Plantar fasciitis is caused by straining or tearing the ligament that supports your arch. If you strain your plantar fascia, it gets weak, swollen, and inflamed which can cause great pain your heel or the bottom of your foot hurts when you stand or walk. Repeated strain can cause tears in the ligament.
A big part of the treatment of plantar fasciitis is carefully stretching and reducing the tension in the ligaments of the foot. More supple and flexible the ligaments and muscles, the less likely they are to re-tear themselves and the more likely the patient is to effectively recover. Here are 5 stretches, gathered from athletes,trainers, and physical therapists, to help you recover from Plantar Fasciitis:
Top 5 Stretches for Plantar Fasciitis
Angled Foot Push:
As you can see from the picture above, the heel is placed on the ground and toes are pushed back against a wall. For the first motion, move your hips towards the wall to stretch the calve and foot. In the second motion, align your hips parallel with your heel, pull your toes towards your shin and push your shin towards the wall. This stretches the Achilles and toes.
Toe Pressure Push:
The foot is pressed against the wall with the heel floating. Move your ankle up and down, while applying pressure against the wall. This active stretch increases blood flow to the sore area, helping the body naturally heal itself. Feel free to hold the stretch when the heel is at the highest point.
Inverted Runner’s Stretch:
A lot of people don't know that stretching the shin helps relieve plantar fasciitis. A relaxed muscle works more efficiently than a tight one to improve biomechanics and absorb daily wear and tear. This, in turn, takes pressure off your feet. Curl your toes and push your ankle to the ground. You will feel the stretch in your ankle and shins.
Like a sprinter in the starting blocks, extend your leg back and place the ball of your foot to the ground. Proceed to gently push your heal towards the ground with the ball of your foot in place. You will feel the stretch in your calves and entire foot. For a deeper more isometric application, apply pressure downwards like you are pushing off for a next step. Do short intervals of 10-20 seconds.
Towel Foot Pulls:
These feel great! Keep your foot hamstrings on the ground and pull your foot up. The stretch can be felt in the shin, calf and foot, perfect combination for relief. Not enough? Feel push your foot against the towel for strength exercise of the foot and ankle.
Do this circuit of stretches once in the morning and once at night for the best results.
For more information visit, recoupfitness.com/pages/plantar-fasciitis