One of the leading causes of foot pain, plantar fasciitis is a condition that has a huge effect on a number of people's lives. When plantar fasciitis is severe, it can have a huge effect on your comfort while walking and can potentially even render you incapable of prolonged peregrination. To help you avoid this, the experts at Shoe Insoles have compiled a number of stretches that have been designed to relieve the symptoms of plantar fasciitis and even aid with recovery.
Used in conjunction with a shoe insole which supports the tissue (known as the plantar fascia), these stretches can help treat plantar fasciitis and can also be done as a preventative measure for those at risk of the condition.
One of the best ways you can exercise your plantar fascia is to stretch the tissue and surrounding muscle, helping to get it back to its normal condition. This stretch stretches the calf muscle, which indirectly helps to stretch the plantar fascia.
Standing at arm's length from a wall, put your right foot in front of your left by about 30cm
Place both your hands on the wall
Lean into the wall, bending the front knee but keeping the back knee straight and ensuring your heels stay on the floor
Do this until you feel a tightening in your calf
Repeat this 10 times
Swap leg positions and repeat
Big Toe Stretch
This will stretch your plantar fascia from the other end of the tissue, and will also help it get back to its normal condition.
Sit down on a chair
Cross the afflicted leg over your other leg
Extend the afflicted leg
Take hold of your big toe and pull it carefully and slowly towards you
Hold for 15 to 30 seconds, or until you start to feel discomfort
Repeat three times
If both feet are afflicted, repeat with the other leg
This is similar to the Big Toe Stretch, except it directly stretches the arch of the foot.
Fold a towel lengthwise
Sit down on a chair
Put the towel underneath the afflicted foot, keeping hold of both ends
Raise your leg until it is horizontal, again keeping hold of the towel and keeping your arms outstretched
Use the towel to pull the top of your foot towards your body, and hold for 15 to 30 seconds, or until you start to feel discomfort
Repeat this three times, and if the other foot is also afflicted, repeat for that foot
These plantar fasciitis stretches, if done on a regular basis and in conjunction with regularly wearing a shoe insole for plantar fasciitis can help heal the tissue and improve the condition of your plantar fascia.