Easy Stretches for Plantar Fasciitis

Basic Band StretchNational Breast Cancer Awareness Month is all about knowledge, treatment, and prevention of this type of cancer, which is the second most common type found in women. In fact, 1 in 8 women in the U.S. will get breast cancer at some point in their life. Spread the word about prevention this October—it could save someone’s life. Prevention is also important for a less serious condition in your feet—heel pain. In that case, stretches for plantar fasciitis will ease and prevent your pain.

To avoid this condition, stretch your calf muscles. Tight calf muscles can cause you to overpronate, which may be what causes your condition in the first place.

Wall Stretch – To stretch your calves, place your palms at shoulder level and put one foot behind you, keeping the leg straight and heel on the ground. Lean into the wall and bend your front leg at the knee until you feel a stretch in your calf. Hold for 30 seconds and repeat on the other leg.

Arch Stretch and Towel Stretch – You can also practice prevention by stretching the plantar fascia, which is where the pain occurs. For an easy stretch, grasp the toes and ball of your foot and pull gently towards your shins until you feel a stretch on the bottom of your foot along the arch. You can also stretch the arch by sitting on the floor and looping a towel around your toes to pull them towards you.

Frozen Water Bottle and Tennis Ball Stretches – To get quick and easy relief for your pain, freeze a water bottle and roll your arch over it. You can also roll a tennis or golf ball underneath the foot. The objects will stretch and massage the plantar fascia.

If you need more stretches for plantar fasciitis or have finally decided to see a doctor for your persistent pain, look no further. Kevin J. Powers, DPM, has been helping patients with their foot and ankle pain for 25 years. To make an appointment, call our office in Bloomington, IN, at (812) 333-4422.