Exercises For Plantar Fasciitis Relief by Stretching


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Plantar fasciitis (“Plan-tur-fash-ee-eye-tis”) is a common foot issue and is quite easy to fix if you act early.

The plantar fascia is a thick band of connective tissue that runs along the bottom of your foot and connects your heel to the base of your toes. It acts as a shock absorber that supports the arch of the foot.

If the fascia tension is overloaded, tiny cracks form, leading to irritation, inflammation and pain. The pain may feel like a tingling sensation in the heel or arch of the foot, or it may feel more like a deep pain or palpitations.

Most people feel this pain when they get up in the morning. The pain usually disappears as the foot warms up and moves.

This is because the fascia contracts at night, almost as if it is trying to heal itself. If you step on it when you get out of bed, tension suddenly appears again.

If you suffer from plantar fasciitis, you can look for exercises and stretches to relieve and heal. And the sooner you start treating plantar fasciitis, the better, because the longer you wait, the worse it usually gets and the longer it takes to heal.

Stretching for plantar fasciitis

Regular and regular stretching will be the key to any plantar fasciitis treatment plan.

A few simple plantar fasciitis stretches and strengthening exercises can help relieve the pain of plantar fasciitis. It is better to perform each exercise not only daily, but in some matters several times a day.

The good news is that they can be distributed throughout the day. Here is an example of how you can easily integrate them into your daily life. Be sure to do this for both feet, even if you only have pain on one side.

Before you get up

Hand Stretching And Massage

Before getting out of bed, use your hands to gently pull the top of your foot back and stretch it very slightly. Then take your thumbs and, starting in the middle of your foot, pull each inch towards the outer edges of the foot, almost as if you were trying to get rid of a crease. Do this in 3 or 4 different places at the bottom of your foot.

Alphabet Game

Then sit up in bed and hang your legs to the side to play the alphabet game with your foot. Align your big toe and draw The Alphabet from A to Z with each foot to strengthen and stretch the foot and calf.

Unroll it

After playing the alphabet, stand up slowly and place one foot on a massage ball, a tennis ball or a frozen water bottle and slowly roll it over the bottom of the foot from the heel. Once you have reached your toes, slowly walk back the other way. Repeat 3 times for each foot.

Choosing a frozen water bottle gives you the advantage of reducing inflammation, while the Rolling massage helps you prepare to pedal and move.

Before or after lunch


Find the nearest staircase and stand on the lowest step. Place the sole of the foot you want to stretch on the step and drop the heel for 30 seconds. Switch to the other foot and do the same. Stretch each foot 3 times.

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