The Plantar Fascia is a sheath of connective tissue that covers the muscles on the bottom of the foot which extends from the heel to just behind the toes. These muscles flex the foot, allowing you to curl your toes. The Achilles tendon is actually an extension of the calf muscles which extends down and under the heel. The calf muscles allow you to point your toe, or stand on your toes, and are also important for pushing off while walking, running and jumping. Pain and stiffness on the bottom of your feet is often due to tightness and overuse of these two areas and can be relieved with proper stretching.
Plantar Fascia Stretch
Step 1
Sit on a chair or stool and cross your right foot over your left thigh.
Step 2
Grasp the toes of your right foot and pull them upward toward your shin.
Step 3
Hold this stretched position for at least 10 seconds. Release and repeat two to three times. Reverse
Seated Heel Cord Stretch
Step 1
Sit on floor or bench with both feet extended straight out in front of you. Do not lock knees.
Step 2
Wrap a towel around one foot and pull foot toward you.
Step 3
Push foot against the towel for five seconds while you hold the towel still.
Step 4
Relax foot and pull back toward you again.
Step 5
Repeat steps 3 and 4 twice. Reverse.
Standing Calf Stretch
Step 1
Stand arm length away from a wall and place your hands on the wall.
Step 2
Step back with right foot and bend left knee to lunge toward the wall. Keep toes facing forward.
Step 3
Lean into the lunge while keeping your right heel on the floor and right knee straight. Hold 10 seconds.
Step 4
Bend the right knee slightly, while continuing to keep right heel on floor. Hold 10 seconds. Reverse
Stair Stretch
Step 1
Stand on the second step of a flight of stairs or on a stool.
Step 2
Lower your heels down below the level of the step while keeping the balls of your feet on the step/stool.
Step 3
Keep your knees straight, but not locked and hold for 10 seconds.
Step 4
Repeat two or three times.
Tips and Warnings
- According to Elisabeth Aaslid, author of Healing Muscle Pain, a muscle is stretched when it moves in the opposite direction. For example, if the calf muscles point your toes then you would do the opposite, or pull your toes up, to stretch them. Stretching should be done slowly and gently to avoid pain and soreness.
- You should not experience any pain while you are stretching. It may feel a little uncomfortable, but not painful. Pain is an indication of more than just tight muscles and should be evaluated by a physician. You do not need to do all three stretches, just choose the one that you feel gives you the best stretch, without causing pain.
References
- "Healing Muscle Pain," Elisabeth Aaslid with Kate A. Schultz, P.T.; 2001
- "Informed Touch," Donna Finando, L.Ac., L.M.T. and Steven Finando, Ph.D., L.Ac.; 1999
