The plantar fascia is a sheet of connective tissue running from the heel to the ball of each foot, commonly irritated by poor foot alignment, an excessive increase in exercise and wearing old or non-supportive shoes during sport or exercise. The Achilles tendon or heel cord and the plantar fascia both attach at different parts of the heel bone. This tendon is the common tendon of the calf muscles, the gastrocnemius and the soleus. Stretches which reduce the angle between the shin bone and the toes stretch the Achilles tendon and the plantar fascia.
Standing Stretch
Step 1
Bring a rolled-up towel and a 2-inch book to a nearby wall.
Step 2
Place the book on the floor then stand with your back toward the wall. Keep your heel 1 inch from the base of the wall and slide the book underneath the entire length of your toes.
Step 3
Put the towel behind both knees so your knees do not hyperextend or sink backward, according to Peggy Houglum in her book, "Therapeutic Exercise for Musculoskeletal Injuries."
Step 4
Keep your body straight with your back and head flat against the wall. Remain in this position for at least 5 minutes but no longer than 20 minutes.
Sitting Stretch
Step 1
Grab a 1- to 2-inch wide belt or strap and sit on the floor or massage table.
Step 2
Straighten your left leg and slightly bend your right knee.
Step 3
Place the strap around the ball of your right foot, just underneath the base of your toes while keeping your right heel on the floor.
Step 4
Pull on the strap, drawing your toes toward your leg or increase the bend of your right knee to increase the stretch, according to Houglum.
Step 5
Do the stretch for four to five repetitions per foot and hold each stretch for 15 to 20 seconds.
Things You'll Need
- 2-inch thick book
- Bath towel
- Strap or belt
References
- "Examination of Musculoskeletal Injuries"; Sandra Shultz, Peggy Houglum and David Perrin; 2005
- "Therapeutic Exercise for Musculoskeletal Injuries"; Peggy Houglum; 2005
- "Anatomy & Physiology"; Gary Thibodeau, Ph.D. and Kevin Patton, Ph.D.; 2007
