Plantar Fasciitis Stretches to Help Ease Pain

Inflammation to the ligament, under the sole of your foot, which connects your toes to your heel can result in a painful foot injury that is known as plantar fasciitis. In this condition, the arch of the foot and the heel can both be affected by the ligament inflammation, and although it can often resolve by itself, some people struggle with it for longer periods. If you have been diagnosed with this condition and are seeking treatment, Swan Podiatry can suggest some simple exercises to help you.

Table of contents:
  1. Causes of the inflammation
  2. Simple stretches for the calf
  3. Using rolling tools
  4. Stretching the ligament
  5. Curling the toes
  6. Need further help?

Causes of the inflammation

This tenderness of the ligament tends to be caused by overuse. It may commonly occur in people who are overweight, old or worn out footwear, poor foot biomechanics, or in those who run regularly. It may also have some effect on surrounding muscles, extending the pain beyond the heel. Simple ways to help resolve this problem is to begin with stretches.

Simple stretches for the calf

The first stretch that you should perform is designed to ease tension in the surrounding muscles. Start by putting your hands against the wall, and then straightening the knee of your affected side, bending the other knee in front. Both feet should be flat on the ground and pointing straight ahead to the wall, you should feel stretching sensations in the calf itself whilst pushing against the wall. Repeat this two or three times for ten-twenty seconds.

Using rolling tools

There are several devices on the market designed for people suffering with plantar fasciitis, and they are designed to help you to roll your foot. Rolling back and forth will loosen foot muscles, and help you to alleviate some of the pain. Sitting upright in a chair, place the rolling object beneath the foot arch, and roll for two or more minutes.

Stretching the ligament

Sit down in a chair, and cross the affected heel onto the other knee. Take the foot in the hand, and gently pull your toes up. Repeat this two or three times.

Curling the toes

These toe curls can help you to relieve tension in the ligament by strengthening the surrounding smaller muscles. Place a hand towel beside a chair and sit down. Place one foot on the towel, and then try to pick up the closest edge of the towel using only your toes, moving the towel towards you. Pull the full towel back three times on each side.

Need further help?

If you have not been able to overcome the difficulties of your plantar fasciitis within a few weeks, you may decide to turn to a podiatrist. Swan Podiatry can offer you assistance at our Coconut Grove clinic, so contact us today to talk about booking a slot, or call 0428 976 360 to ask questions or book an initial appointment.

Author

Picture of Cable Mills

Cable Mills

Cable Mills is the Senior Podiatrist at Swan Podiatry and Orthotics in Darwin.
He studied Podiatry at Charles Stuart University and has worked in busy podiatry practices in Darwin and Melbourne since graduating in 2011. He has a passion for sport and biomechanics and finds it rewarding to be able to make a difference to people’s lives.
Cable opened the first practice of Swan Podiatry and Orthotics at the beginning of 2016. His areas of expertise are sports injuries, orthotic therapy, general treatment, nail surgery, fracture management and diabetic care.

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