7 Mistakes That Keep You Trapped in Plantar Fasciitis Pain
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The 6 BEST Stretches To Get Relief From Plantar Fasciitis
Calf Stretch
Muscle tightness in the feet and calves can make plantar fasciitis worse. Loosening the calf muscles can relieve the pain.
People can try performing a calf stretch, which involves the following steps:
Lean the hands against a wall.
Straighten the knee of the affected leg and bend the other knee in front.
Keep both feet flat on the ground.
Hold the stretch for 10 seconds.
Repeat the stretch 2–3 times.
Rolling stretch
Placing a round object under the foot and rolling it back and forward can loosen the foot muscles. People can use a rolling pin, golf ball, or specialized
foam roller for this exercise. Many sports stores and online retailers sell foam foot rollers.
Another option is to try using a frozen bottle of water for arch rolls. This technique may be particularly beneficial because the cold surface of the bottle may help reduce inflammation.
This simple exercise stretches the foot:
Sit tall on a chair.
Place a ball or another rollable object under the foot.
Roll the object back and forward for 2 minutes
Seated foot stretch
A person may also be able to relieve muscle tightness in the plantar fascia using a seated foot stretch.
They can perform this exercise by following these steps:
Sit on a chair and cross the injured heel over the opposite leg.
Pull the toes toward the shin to create tension in the arch of the foot.
Place the other hand on the bottom of the foot to feel for tension in the plantar fascia.
Hold for 10 seconds.
Repeat 2–3 times.
Towel curls
Curling a hand towel or washcloth with the toes can stretch the foot and calf muscles. People may find it beneficial to do these stretches before walking or completing any other morning tasks.
The exercise involves the following steps:
Sit on a chair with both feet flat and a small towel in front of the feet.
Grasp the center of the towel with the toes.
Curl the towel toward the heels.
Relax the foot and repeat 5 times.
Marble pickups
Picking up a marble with the toes will flex and stretch the foot muscles.
A person can try the following:
Sit on a chair with the knees bent and the feet flat on the floor.
Place a handful of marbles on the floor.
Pick up one marble at a time by curling the toes
Repeat 20 times.
The RICE method
When the pain first appears, it is important to rest the injured foot.
First aid for a foot injury typically involves the RICE method:
R: Rest the painful area for a few days.
I: Ice the area for 20 minutes at a time to relieve inflammation.
C: Compress the area with a soft wrap to reduce swelling.
E: Elevate the area by putting the foot on a few pillows.
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