Plantar fasciitis is one of the most common causes of foot pain, according to MayoClinic.com. The plantar fascia, a thick band of tissue that runs between the heel and the toes, acts as a shock absorber for the foot. If it becomes over-stressed, it becomes inflamed and painful, especially after periods of inactivity.
A regular stretching program is effective for long-term pain relief and improved mobility, reports Dr. Benedict DiGiovanni in the August 2006 issue of "Journal of Bone and Spine Surgery, American." Stretch three times a day for the best results.
Plantar Fascia Stretches
Step 1
Perform the first set of stretches before getting out of bed in the morning. While lying in bed with both legs extended in front of you, bend the left knee so that it points to the ceiling. Place your right foot on your left knee.
Step 2
Grasp your right toes with your right hand and pull the toes back toward the shin until you feel a stretch in the arch. If this position is uncomfortable, loop a towel around the base of the toes, holding an end in each hand, and pull the toes toward you. Hold for 10 seconds. Repeat for a total of 10 repetitions.
Step 3
Switch positions so your left foot is on your right knee. Pull the toes back with your left hand until you feel a stretch in the arch. Or, if necessary, use a towel to pull the toes back. Hold for 10 seconds. Repeat for a total of 10 repetitions.
Step 4
Repeat the sequence of 10 repetitions for each foot twice more during the day. You may lie down or sit in a chair with your foot on the opposite knee.
Arch Rolls
Step 1
Sit in a chair with your feet flat on the floor in front of you.
Step 2
Place a tennis ball or 15-oz. can on the floor and roll it under your right arch until you feel the stretch.
Step 3
Repeat with the left foot. Use this sequence several times a day to relieve pain.
Tips and Warnings
- Stretch the plantar fascia after a period of inactivity to prevent pain. Prevent plantar fasciitis by wearing supportive shoes with low to medium heels and maintaining a healthy weight. Stretching the calves and strengthening the muscles of the foot may also be effective in treating plantar fasciitis.
- Heel pain may be caused by a variety of conditions. Consult a health care provider before attempting home treatment.
Things You'll Need
- Towel (optional)
- Tennis ball or 15-oz. can
References
- MayoClinic.com: Burns: Plantar Fasciitis: Lifestyle and Home Remedies
- American Academy of Orthopaedic Surgeons: Healing Sore Heels
- American Academy of Family Physicians: Treatment of Plantar Fasciitis
- American Academy of Family Physicians: Plantar Fasciitis: Evidence-Based Review of Diagnosis and Therapy
- "Journal of Bone and Joint Surgery. American"; Plantar-Specific Stretching Exercise; B.F. Digiovanni et al; August 2006
