The Best Stretches for Plantar Fasciitis Pain

The plantar fascia is a connective tissue that supports the arch of the foot. Stretching of the plantar fascia and the calf muscle can provide relief for pain caused by plantar fasciitis.

In general, the idea is to stretch both the Achilles heel and the plantar fascia.

Here are descriptions of a few stretches that can help. Remember to stop any of the stretches if you feel any sharp pains.

Stair Stretch

  1. Stand on the first step on the stairs.
  2. Slowly move back so that your heel is hanging over the edge of the stair step.
  3. Then, drop the heel of your foot down over the edge.

Do this so that you feel a gentle stretch along the bottom of the foot and the heel of the foot. Do this five times each for three sets or as long as you can stand it.

Foot Roll

This stretch is done sitting down and requires a rounded object like a tennis ball or a soup can. If the foot is especially painful, the object can be put in the freezer to make it cold.

Simply roll the object back and forth under your foot, going from the heel to the toes.

Do this as many times as comfortable.

Floor Stretch

This stretch is best for those who have problems putting weight on their foot.

  1. Get a towel and sit on the floor.
  2. Loop the towel around the bottom of your foot so that it is near the ball of your foot and gently pull the towel towards your body.

An alternative is to sit in a chair, cross your foot over your knee and gently pull your toes back with your hand. Do this five times each for three sets or as many times as you can stand it.

Stretching has been shown to be very effective for dealing with and reducing the pain caused by this condition. There are also other natural ways to treat the pain.

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