Plantar fasciitis is the most common cause of heel pain, and according to a study in the May 2004 issue of "Foot and Ankle International," it occurs in up to 10 percent of the United States population. Though the cause is not fully understood, risk factors include an increased body-mass index and a reduced ankle dorsiflexion, or ability to bend. Do stretching at home for short-term plantar fasciitis pain relief.
Plantar Fascia
The plantar fascia is a thick band of tissue that extends from the heel to the ball of the foot. It is similar to a rubber band, and creates tension to maintain the arch of the foot. When strain is placed on the plantar fascia, it can become weak, swollen and inflamed, or what is known as plantar fasciitis. Pain is usually worse in the morning or when you begin walking after being off your feet for an extended period of time.
Types of Stretches
Focus your stretches on the calf muscles, Achilles tendon or the plantar fascia. In a study published in the July 2003 issue of "The Journal of Bone and Joint Surgery," researchers compared the effectiveness of stretching the Achilles tendon to stretching the plantar fascia, and reported that stretching the plantar fascia resulted in a greater decrease in pain when pain was at its worst and during the first steps of the day. Although, in a follow-up study, both the Achilles tendon group and plantar fascia group reported an equal decrease in pain after two years.
Stretching the Plantar Fascia
Perform plantar fascia stretches before you take your first steps in the morning. Sit and place your affected foot across the opposite knee. Using the same hand as your affected foot, grasp your toes and slowly pull them towards your shin until you feel a slight stretch in the arch of your foot. While holding this for 10 seconds, massage the arch of your foot with the opposite hand. Repeat this stretch for 10 repetitions three times a day.
Stretching the Achilles Tendon
Stretch the Achilles tendon immediately after getting out of bed in the morning. Stand facing a wall with your affected foot in the back and your opposite foot in the front. Point the toes of your back foot towards the heel of your front foot and keep both feet between 12 and 18 inches apart. Slightly bend your front knee by leaning into the wall, making sure to keep your back knee straight and the heel of your back foot flat on the ground. Hold this for 10 seconds and repeat for 10 repetitions three times a day.
References
- "The Journal of Bone and Joint Surgery"; Tissue-Specific Plantar Fascia-Stretching Exercise Enhances Outcomes in Patients with Chronic Heel Pain; Digiovanni BF, et al.; July 2003
- "American Family Physician"; Plantar Fasciitis: Evidence-Based Review of Diagnosis and Therapy; Cole C., et al.; December 2005
- "Journal of the Canadian Chiropractic Association"; Conservative therapy for plantar fasciitis: a narrative review of randomized controlled trials; Stuber K., et al.; 2006
- MedlinePlus: Plantar Fasciitis
- "Journal of Orthopaedic & Sports Physical Therapy"; Heel Pain---Plantar Fasciitis: Clinical Practice Guidelines; Mcpoil TG, et al.; April 2008
- "Foot and Ankle International"; Volume of ambulatory care visits and patterns of care for patients diagnosed with plantar fasciitis: a national study of medical doctors; Riddle DL, et al.; May 2004
