Stretching helps you stay flexible, improve circulation and limbers you up prior to physical activity. It also helps plantar fasciitis sufferers in treatment and prevention. Here are a few stretches for plantars fasciitis
There is nothing better than a good workout stretch. Through stretching, Plantar Fasciitis patients will be able to experience much-needed relief. Research findings declared that 10% of adults suffer from this condition. This accounts for an average of one million visits per year to family doctors and orthopedics.
As the causes of plantar fasciitis are multifactorial, it is often important to determine the risk factors and try to work against them. The elderly who are affected by plantar fasciitis would mostly benefit from good number of stretches.
Even though rest is often taken for granted, it enables the sufferer to take time off from repetitive movements and this is particularly advantageous in decreasing pain. Heel exercises and stretches are also beneficial for many patients. They are highly effective because they improve the body’s range of motion.
According to a study that was conducted by the Osteopathic Training and Research Hospital, 95% of Plantar Fasciitis patients experienced flexibility as soon as they indulged in a number of stretches. After a period of five months, they reported massive improvements.
The stretches were performed twice a day and they included ten time repetitions while holding them for a total of 20 seconds.
Stretches for Plantars Fasciitis
The towel stretch
Do not underestimate the power of a warm towel. By pulling on both ends of the towel and placing it under the ball of your foot, you will be able to massage the affected tissue.
Warm towel offers extra relief. During this massage, you can also be able to stretch your toes by placing the affected leg over the other and pulling your toes backward towards your shin. This stretch also helps to alleviate any nagging pain.
Squat Stretches
By flexing your knees, squatting down, and keeping your knees on the ground for as long as possible, you will be able to achieve the kind of flexibility that will impact your affected foot flexibility. This is also a way of relieving the tightness that comes with Plantar Fasciitis.
This stretch also avoids the pain that comes with the tearing of the new tissue that forms when you are resting.
Located at the back of the thigh and calf muscles, the Achilles tendon can be stretched with the knee bent so that it can be flexed appropriately. This exercise should be done twice a day while facing the wall, putting both hands on the wall at shoulder height and staggering the feet.
One foot should be in front of the other. Repeat this exercise 10 times and afterwards, you will experience relief.
Dynamic Plantars Fasciitis Stretches
While a rolling pin may look like a device that is only useful in the kitchen, you will be surprised to find out that it is useful for a good Plantar Fasciitis stretch. By placing the arch of the foot over the rolling pin, and holding the back of a chair for support, allow your legs to move in all directions.
This should be done until you feel some discomfort. Relieve the discomfort by rolling the foot on a bottle of cold drink that is from the fridge. This stretch should be repeated twice a day.
Stretching on a step
In order to ensure that the calf muscles and Achilles tendon is stretched accordingly, you should stand on a step with your toes and heels off the back. The heel should be lowered down carefully, below the level of the stretch until a sudden stretch is felt.
Ensure that you have something to hold on to. Also, maintain this position for about 20 minutes. Be careful not to overdo this.
The Do’s and Don’ts’s of the Plantar Fasciitis stretches
- Do warm up and stretch before the exercise. This makes the Plantar Fascia more flexible and decreases the chance of injury and inflammation.
- Do take a pain reliever such as ibuprofen in order to relieve any inflammation and pain that can be experienced.
- Don’t fail to ice your heel after any of these stretches. This will ensure that you are relieved from any discomfort.
- Do toe stretches frequently to stretch the plantar fascia.
- Do wear a night splint when you sleep in order to ensure that a good level of stretch is maintained.
- Don’t forget to wear comfortable shoes with arch support or quality sandals when you get out of bed.
Other Tips and Precautions
Start slowly and surely
Do not indulge in all plantar fascia stretches at the same time. If you are trying out the stretches for the first time, you can practice one stretch a day and as you get used to it, you can decide to change or even do two or three stretches in a single day.
Back up the stretches with more support
While regular stretching works well for plantar fasciitis, be sure that you have sturdy shoes to give you extra support after indulging in these exercises.
According to the American Academy of Orthopedic Surgeon, shoes with good arch support are beneficial for any Plantar Fasciitis sufferer after a good stretch. Do not go for commonly worn shoes. Everyone has differently shaped feet, therefore, find shoes that fit you perfectly.
Do not stretch muscles that have trigger points
Muscle with trigger points often tighten up even more when they are stretched. Ensure that you get rid of trigger points before stretching the muscles. Remember that if you suffer from Plantar Fasciitis, you obviously have trigger points.
Do not stretch when in pain
Even when you want to perfom the above listed stretches, do not push it if you feel any pain in your heel. Wait until the pain subsides, and then perform the stretches. If the pain does not subside, consult a physical therapist.
If you experience any pain, swelling or tenderness in the heel when walking then you may be suffering from Plantar Fasciitis.
As one of the most common foot problems that is impacting millions of people on a yearly basis, it is important to do all that it takes to ensure that the condition is properly managed and including stretches for plantars fasciitis will always be a good idea.
WEBMD have some more information around stretches for plantars fasciitis.
