Stretches for Plantar Fasciitis

Stretches for Plantar Fasciitis

1. While lying down, point your feet and toes toward your head and hold for 20-30 seconds. Repeat 3 times.

2. Place a towel on the floor. Curl the towel towards you using only your toes. Increase resistance by adding weight onto the end of the towel. Repeat several times.

3. Lean against a wall. Keep your upper body vertical and feet pointed forward, one staggered in front of the other. Keep your back knee straight and hold this stretch for 45 seconds to 1 minute. Stretch until you feel tension, but not pain. Repeat for both legs.

4. Use a rolling pin or fill a plastic bottle with water and let it freeze. Roll the object back and forth under each foot for at least 60 seconds.

What is plantar fasciitis? Plantar fasciitis is the inflammation, tearing of the plantar fascia, resulting from excessive stress/tension on the tendon. The plantar fascia is a thick fibrous band of tissue that originates from the hell and fans across the bottom of the foot in a V-shape. It maintains the shape of the arch of your foot.

What does plantar fasciitis feels like? The most common symptom is pain and stiffness in the bottom of the heel. The pain is usually worst with the first few steps in the morning or when first standing up after a long period of sitting, or after increased levels of activity.

If you suffer from sore, achy, painful feet, contact us today at 905-625-1555 to schedule an appointment with one of our registered chiropodist. We are located at Unit 207 – 1550 South Gateway Road in Mississauga.