Plantar fasciitis is a condition that can cause heel pain and discomfort. The plantar fascia is a band of tissue that connects the heel to the toes and supports the arch of the foot. When this tissue becomes inflamed, it can cause pain in the heel or arch of the foot.
There are a number of stretching exercises that can help ease this pain.
Calf stretch: Stand with your hands against a wall and your affected leg behind your healthy one. Keeping your back leg straight, lean forward into the wall until you feel a stretch in your calf. Hold for 30 seconds and repeat 3 times.
Plantar fascia stretch: Sit down and place a towel around the ball of your foot. Gently pull on the ends of the towel to stretch the plantar fascia. Hold for 30 seconds and repeat 3 times.
Toe stretches: Sit down with your feet flat on the ground. Use your fingertips to grab hold of your big toe and pull it gently towards you until you feel a stretch in your toe and foot. Hold for 30 seconds and repeat 3 times with each toe.
Towel Stretch: This stretch is performed while seated. Place a towel around the ball of your foot and pull gently until a stretch is felt along the bottom of the foot and in the arch. Hold for 30 seconds and repeat 3 times.
Frozen Can Roll: Roll a frozen can under the arch of your foot for 5-10 minutes at a time several times per day.
Arch Ups: While seated, place a small rolled up towel under the arch of one foot. Using just your toes, crumple the towel and hold it tightly for 5 seconds then release. Repeat 10 times before switching feet.
Regular stretching can help relieve pain and increase the strength of the plantar fascia ligament. Make sure you talk to your foot doctor if you have any questions.
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