Stretches for Plantar Fasciitis to Help Your Heel Pain

Dr. Brian Nagy | August 28th, 2017

Posted In: Heel Pain

Plantar fasciitis is a painful condition caused by inflammation of the plantar fascia ligament, the thick band of tissue that connects your heel to the front of your foot. The inflammation can be caused by a repetitive motion such as running, step aerobics, or added pressure from gaining weight. Another, more common ways it’s described is heel or arch pain. It often feels like a burning sensation shooting through the bottom of your foot.

There are conservative ways to manage plantar fasciitis, starting with rest, icing and stretches you can do on your own to bring you some relief from your heel pain.

 

Posted by: Healthline

Plantar Fasciitis Stretches to Soothe Heel Pain

Stretch your calves

Stand an arm’s length from a wall.

Place your right foot behind your left.

Slowly and gently bend your left leg forward.

Keep your right knee straight and your right heel on the ground.

Hold the stretch for 15 to 30 seconds and release. Repeat three times.

Reverse the position of your legs, and repeat.

This stretch targets the gastrocnemius muscle in your calf. As your plantar fascia begins to heal and the pain diminishes, you can deepen this stretch by performing it with both legs slightly bent, says Irmas. Done this way, the stretch loosens the soleus muscle in the lower calf. Irmas cautions that it’s important not to hold the stretches for too long.

Grab a chair and stretch your plantar fascia

These three seated stretching exercises will also help relieve plantar fasciitis. Remember to sit up straight while you do them:

While seated, roll your foot back and forth over a frozen water bottle, ice-cold can, or foam roller. Do this for one minute and then switch to the other foot.

Next, cross one leg over the other for the big toe stretch. Grab your big toe, pull it gently toward you, and hold for 15 to 30 seconds. Do this three times, then reverse and do the same with the other foot.

For the third seated exercise, fold a towel lengthwise to make an exercise strap. Sit down, and place the folded towel under the arches of both feet. Grab the ends of the towel with both hands, and gently pull the tops of your feet toward you. Hold for 15 to 30 seconds, and repeat three times.

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Stretches are your first line of defense for plantar fasciitis, but if they aren’t helping, or your heel pain continues to get worse, then you should visit your New Hampshire podiatrist. They can recommend further treatment options, such as orthotic shoe inserts, and give you a complete foot assessment to make sure there aren’t any other underlying problems causing your foot pain.

Contact the expert New Hampshire podiatrists at Nagy Footcare. Dr. Nagy and his team will provide comprehensive diagnostics and treatment to relieve the pain of plantar fasciitis and treat the root cause of the condition. At Nagy Footcare, our best day is the day you wake up with no foot pain.