Human feet have a band of muscle tissue that runs from the heel to the balls of thefoot, right below the big toe. When this tissue becomes inflamed and painful, you have a condition known as plantar fasciitis. According to the American Academy of Family Physicians' FamilyDoctor.org, causes of plantar fasciitis pain include obesity, diabetes, irregular arch height and overuse of the feet.
Treatment Methods
The American Academy of Orthopaedic Surgeons recommends rest, ice and anti-inflammatories, including naproxen and ibuprofen, to relieve plantar fasciitis pain. While most pain is caused by overuse and overexertion, the AAOS reports that simple exercise and stretching is considered the best pain reliever. According to its website, "Plantar fasciitis is aggravated by tight muscles in your feet and calves. Stretching your calves and plantar fascia is the most effective way to relieve the pain that comes with this condition."
Calf Stretching
One of the stretches suggested by the AAOS focuses on the calf muscles. Stand in front of a wall with one foot in front of the other and both feet flat. Extend your arms and lean forward to touch the wall, bending your front knee. Gently move your hips toward the wall until you feel a pull in your calves and feet. Hold this for 10 seconds, release and repeat with the other foot. Do this stretch 20 times with each foot.
Plantar Stretch
The AAOS suggests this stretch before walking or standing for long periods of time. Sit on a flat surface and cross your hurting foot over your other leg. Use your hand to pull your toes backwards to stretch the plantar fascia. Hold this stretch for 10 seconds, then release and repeat 19 more times to properly loosen the muscle tissue.
Soleus Stretch
NISMAT -- the Nicholas Institute of Sports Medicine and Athletic Trauma at New York City's Lenox Hill Hospital -- demonstrates a soleus stretch to relieve plantar fasciitis pain and strengthen the foot. Stretching the soleus involves making a steplike motion. Set a chair with its back on the opposite side of the injured foot and hold the chair back for balance. With your foot flat, lean forward and stretch the calf of the injured foot.
References
- FamilyDoctor.org: Plantar Fasciitis: A Common Cause of Heel Pain
- American Academy of Orthopaedic Surgeons: Plantar Fasciitis and Bone Spurs
- Nicholas Institute of Sports Medicine and Athletic Trauma: Physical Therapy Corner: Plantar Fasciitis
- Nicholas Institute of Sports Medicine and Athletic Trauma: Runner's Resource Guide: Basic Stretching Exercises
