The Best Stretches For Plantar Fasciitis
The Best Stretches For Plantar Fasciitis
What can I do to relieve the pain of plantar fasciitis?
Even walking can be a challenge when you have plantar fasciitis. A few useful and usable stretches can truly help to reduce the pain.
Understanding Plantar Fasciitis
Plantar fasciitis occurs when the thick band of tissue along the bottom of your foot, called the plantar fascia, becomes inflamed. This inflammation can be very painful and is often felt close to the heel. This condition can occur for many reasons, but it is super common for people who spend a lot of time on their feet. Runners, walkers, and hikers often start to feel the pain of plantar fascitis, and a regular stretch routine can be very helpful.
Several factors can increase the risk of plantar fasciitis, including:
Wearing super loose or worn-out shoes if you are prone to having flat feet
Doing a ton of high-impact activities without supportive shoes
Carrying around extra weight can add to the stress on your feet
Flat feet or high arches can increase the risk of straining the fascia
Sometimes there is no real reason but a combination of factors
Reasons The Plantar Fascia Heals Slowly
It can take a long time for plantar fasciitis to heal, and we often stop trying to treat it. One of the reasons it takes a long time to recover is that the foot goes through a lot of impact on a daily basis. We all walk and are told to walk a lot for our health, but we have plantar fasciitis, and we are placing extra strain and impact on the fascia. This leads to additional inflammation, which leads to a longer time to heal!
How Stretching Helps
Stretching can help reduce the pain of plantar fasciitis by stretching the calf muscles, Achilles tendon, and plantar fascia itself. A few really good stretches can relieve tension and reduce some of that ache in the foot. Combined with a strength program that helps build stability and balance, a good, consistent exercise program can really help reduce the pain from plantar fasciitis.
Try this stretch series to relieve some of the tightness in the feet.
Tips for Stretching with Plantar Fasciitis
Start Slowly: Ease into each stretch and hold each stretch for 20-30 seconds.
Consistency is Key: Practice these stretches daily for the best results. Consistent stretching and strengthening can significantly reduce symptoms over time.
Modify as Needed: Modify a stretch with props or reduce the stretch if it is too intense.
Stretching is a powerful tool for managing plantar fasciitis. Incorporating these specific stretches and poses into your routine can relieve pain, improve flexibility, and feel better.
