Plantar Fasciitis Stretches For A Healthier Plantar Fascia

Plantar Fascia is a thick band or a thin ligament responsible for connecting your heels with your toes. Most people remain unbothered about this particular tissue until you start experiencing a jolt in your heels. Plantar Fasciitis is a serious condition that causes pain in the bottom part of your foot, around your heel or arch. This issue can cause a rough, stabbing pain in your heel when the ligament becomes too tight. 

What is Plantar Fasciitis?

Plantar Fasciitis is a grave condition that results in twinging pain on the base portion of your heels, inflammation and tiny tears in the same area. Those inflicted with this pain are most likely to face it severely in the mornings or after standing for long periods. Also known as Heel Spur pain, this issue can arise due to overuse, strain or injury in a particular heel area. It also occurs to those who carry excess body weight and runners from overuse injury. 

If you are suffering from such excruciating pain, one of the best ways to reduce it is by practising Plantar Fasciitis stretches, as they help reduce tension in the foot and calf muscles. They are also beneficial for providing instant relief from pain and help in improving at a steady rate. 

Some Plantar Fasciitis Stretches You Must Try Out

Practising stretching your Plantar Fascia can help elongate it while simultaneously making your overall foot mobility increase at a faster pace. These stretches are also helpful in lowering the pain you experience in the bottom part of your foot to a great extent. Here are some Plantar Fasciitis stretches that will come in handy for you.

  1. Stretching Your Calf Muscles
Stretching Your Calf Muscles

This type of Plantar Fasciitis stretches can help in engaging your Gastrocnemius muscles present in your calf muscles. Practising this exercise can easily diminish your pain as your Plantar Fascia heals.

 To add any modifications to this exercise, feel free to perform this exercise with both of your knees slightly bent. If you practise this deeper stretch, your Soleus muscle in the lower calf area is likely to loosen up. A pro tip to keep in mind is to never allow yourself to hold stretches for too long.

Steps To Follow:

  1. First, stand at an arm’s length away from the wall. 
  2. Keep your left foot in front of your right. 
  3. Then, slowly bend your left foot in the forward direction.
  4. While keeping your right knee straight, place your right heel firmly on the ground.
  5. Be in this position for about 15 to 30 seconds, then release. Do this at least thrice. 
  6. Switch legs and repeat. 

2. Seated Foot Stretch

seated foot stretch

Performing this version of the Plantar Fasciitis stretches allows you to reap the maximum benefits in eradicating any issues with the heels. This is sure to increase your blood flow level into the feet. You will also benefit from making sure that the muscles in the sole of your feet are thoroughly stretched. This is also sure to improve your flexibility and provide moderate relief from the excruciating pain of Plantar Fasciitis. With the help of Seated Foot Stretch, you will be able to say goodbye to muscle tightness in the Plantar Fascia in no time.

Steps To Follow:

  1. Get hold of a proper chair, sit on it and place the bruised heel over the other leg. 
  2. In order to create tension in the arch of the foot, you must pull your toes in towards the shin. 
  3. Feel the tension in the Plantar Fascia by placing your other hand on the bottom of the foot.
  4. Stay in the same position for about 10 seconds. 
  5. Repeat this movement at least two times. 

3. Marble Pickups

Marble Pickups

Though this exercise might seem a bit goofy, performing this type of Plantar Fasciitis stretches will have a significant impact on your Plantar Fascia. It helps in flexing and stretching your muscles of the foot. This will also help in providing strength to muscles which may prevent the habit of toes curling. 

Steps To Follow:

  1. Get hold of a chair and sit on it with your knees bent. During this, your feet should be firmly set flat on the ground. 
  2. Take a few marbles and place them on the ground. 
  3. By curling your toes, try to pick one marble at a time. 
  4. Do this movement at least 20 times and see the results for yourself. 

4. Towel Curls

Towel Curls

Performing this variation of the Plantar Fasciitis stretches helps in flexing your foot muscles. This, in turn, increases your entire foot strength while improving balance at the same time. This will also enable better toe strength while also supporting the arches of your feet. You may find this exercise to be a lot more advantageous if you perform it before walking or completing any morning jobs. 

Steps To Follow:

  1. Take a chair and a towel. Sit on the chair with your feet firmly planted on the ground and the towel placed in front of your feet. 
  2. Try to get hold of the centre of your towel with the help of your toes. 
  3. Curl the small towel in the direction of your knees. 
  4. Allow your feet to relax and repeat this movement at least five times. 

Some Tips To Keep In Mind While Doing Plantar Fasciitis Stretches

  1. Ease Up On Your Running

If you find yourself to be suffering from the problem of Plantar Fasciitis, it is very crucial to put a pause on your running routine. Instead, you must regularly apply ice to your Plantar Fascia and perform the stretches listed out for you. 

  1. Have Proper Support

While you are giving proper rest to your Plantar Fascia and performing the required stretches, you must opt for athletic shoes which provide better support. This will minimise injuries and help you avoid heel pain. 

The Bottom Line

If you are looking for the best Plantar Fasciitis stretches to help you ease off the heel pain, we have provided a list of them to help you out instantly.