Prices are accurate at the time of publication. Calf raises are one of the many stretches you can do to help heal your plantar fasciitis. Ruslanshug/Getty Images Gentle stretches are one of the best ways to kickstart recovery from plantar fasciitis.
Some helpful stretches include runner’s stretch, heel raises, and heel drops. Other things that can help are to wear supportive shoes, try night splints, and ice the affected area. If you’ve ever felt a stabbing pain near the heel of your foot — especially right when you get up in the morning, or after a long period of standing — there’s a solid chance you’re dealing with plantar fasciitis.
This common condition occurs when the plantar fascia becomes inflamed. The plantar fascia is a thick tissue that runs along the bottom of the foot, connecting the heel to the toes and creating the arch. To prevent worsening pain and inflammation, Alireza Khosroabad, DPM, a podiatrist in private practice, says it’s important to avoid the following when dealing with plantar fasciitis:High-impact activities, like jogging or jumping: These put a lot of extra weight and stress on your feet, potentially worsening the inflammation.
Wearing flip-flops, ballet flats, or other shoes without enough cushioning under the heel or stability in the sole. Walking barefoot on hard flooring or surfaces. You can still walk, just make sure to wear proper shoes with ample cushioning and arch support — even while inside at home.
The good news is that plantar fasciitis is self-treatable and gentle stretching is one of the best actions you can take on your road to recovery, says Khosroabad. Quick tip: The best time to stretch is first thing in the morning, according to Nelya Lobkova, DPM, a podiatrist in private practice. She suggests keeping a towel or TheraBand right by the bedside so you can do some stretching before you start walking around.
With that in mind, here are some of the best stretches podiatrists recommend for fast relief. 1. Heel raisesHow to do it:Sit in a chair with your feet flat on the floor, hip-width apart.
Raise your heels as high as you can, without lifting your toes or the balls of your feet off the floor. Pause at the top for 3-5 seconds, then lower the heels back down slowly. Complete one set of 20-25 reps.
Repeat this up to five times per day. This exercise challenges the muscles in your calves, specifically strengthening the Achilles tendon, says Khosroabad. Strengthening these supporting muscles helps reduce stress on the plantar fascia.
You can perform this stretch with both feet simultaneously, or one at a time. When lifting the heels, it’s important to keep the weight across your big, second, and third toes — otherwise, you’ll likely roll your ankle outward. It can also be helpful to do this exercise in front of a mirror to ensure the ankles don’t roll and stay in alignment.
Once you feel ready to progress this exercise, you might try doing standing heel raises while holding on to a chair or wall for balance. 2. Plantar flexion with resistanceHow to do it:Sit on the floor or a bed with your legs extended straight out in front of you.
Place a resistance band around the ball of the affected foot while holding each end of the band in your hands. Start with your toes flexed. Then, slowly point your toes as far as you can to push against the band.
Pause for 3-5 seconds. Gradually release your foot and allow the toes to return to their normal position. Complete 20 reps, and then repeat on the other foot if necessary.
“You can strengthen your heel and calf muscles by forcing them to operate against a resistance band,” says Khosroabad. “Begin by using a light resistance band. As your tendon strengthens, you can wear a thicker, more resistant band.
“Keep in mind that the more you pull the band toward you, the more tension you’ll create and the harder your muscles will have to work. If this stretch feels too intense, try adding more slack. The best resistance bandsAlyssa Powell/Business InsiderA good set of resistance bands is a versatile addition to your at-home health routine.
Here are the best resistance bands we’ve tested:Best overall: TheraBand Resistance Set, $17. 39 on AmazonBest loop bands: Fluidity Bands, $12 on FluidityBest fabric bands: Booty Band Set, $35 on Sweat the TechniqueBest handled bands: Total Body Resistance Kit, $29. 98 on SPRIBest band kit: TB12 Full Body Band Kit, $160 on TB123.
Runner’s stretchHow to do it:While standing and facing a wall, place your palms against the wall at eye level for support. Standing hip-width apart, step the affected foot back so that the toe is about a foot behind the other heel. Keep both feet planted on the ground and toes pointed straight ahead at all times.
While keeping the back leg straight, bend the front knee and lean slightly toward the wall until you feel a stretch in the calf of the back leg. Hold this position for 20-30 seconds, then straighten your front knee to rest. Complete three reps before repeating on the other side if necessary.
A small 2018 study of people with plantar fasciitis found that stretching the Achilles tendon as well as the plantar fascia for four weeks was more effective for relieving symptoms than just stretching the plantar fascia alone. “When the Achilles tendon is inflamed, it can become tight and painful,” says Khoosroabad. “The runner’s stretch relieves pain by releasing the tendon.
“If you aren’t feeling the stretch or are looking for a deeper stretch, just step the affected foot back further from the wall. If it ever becomes too painful, just step that foot a little closer to the wall. 4.
Towel stretchHow to do it:Sit on the floor with your legs extended out in front of you. Loop a towel around the affected foot just under the toes. Hold the ends of the towel in each hand, with your hands positioned right above your knees.
With your toes flexed, gently pull the towel toward you while keeping your knee straight. Once you feel a stretch, hold this position for 15-30 seconds. Then relax for 15-20 seconds.
Repeat the exercise 3-4 times, before completing it on the other foot if necessary. This particular stretch can help improve flexibility in your calf muscles and Achilles tendon, says Lobkova, thus reducing your risk of injury. Make sure to keep your back straight the whole time — if you have to bend or slouch forward to complete the exercise, you may just need a longer towel.
5. Heel dropsHow to do it: Step onto a staircase or step ladder and hold onto the banister or frame for stability. Place the balls of your feet as far off the edge as possible without slipping off or losing your balance.
Allow either the affected heel or both heels to drop down until you feel a gentle stretch across the bottom of your foot and the back of your lower leg. Hold the stretch for 15-30 seconds before bringing your heel(s) back up to step level. Perform the stretch 3 times and repeat up to several times per day.
This exercise stretches the plantar fascia as well as the calf muscles, increasing flexibility, and decreasing pain. However, it’s important to stress here that heel drops can be rather aggressive on your plantar fascia, so you should avoid this stretch if you’re experiencing significant pain or inflammation as this stretch could aggravate it more. After a few weeks of performing other, gentler stretches, you can consider heel drops for a deeper stretch, but only if your pain and inflammation have subsided.
Make sure if you’re using a stepladder that it’s securely locked before trying the exercise, says Khosroabad. If you have problems balancing, Khosroabad advises first trying this exercise under the supervision of a physical therapist or other trained professional. What else can helpThere are other things you can do besides stretching to help reduce inflammation, relieve plantar fascia pain, and encourage healing.
Wear the right shoesChoosing a quality shoe with a sturdy, rigid sole and plenty of cushioning in the midfoot is key to preventing the plantar fascia from getting any more inflamed and warding off future injury, according to Khosroabad. If you’re dealing with other conditions that exacerbate plantar fasciitis, Lobkova says podiatrists and some chiropractors can prescribe custom orthotics designed to help relieve those issues. For example, they might add a “hole in the heel” to accommodate a heel spur, a condition commonly associated with plantar fasciitis.
You can also buy over-the-counter inserts for shoes that are lacking in cushioning and arch support. Try night splintsKhosroabad recommends trying night splints while you sleep. These braces keep the toes pointed up and the plantar fascia stretched out, providing a constant and gentle stretch.
As a result, you may find your first steps out of bed aren’t as painful. You can expect to experience improvements as soon as four weeks after using it nightly. Ice itApplying ice can also help relieve inflammation, according to Khosroabad.
While wearing a sock, he advises rolling your arch over a frozen water bottle for 15 minutes twice a day. A small 2013 study found that applying cold in the evening was more effective at relieving symptoms of plantar fasciitis, like inflammation and irritation, than applying cold in the morning. There was a 44% reduction in pain when cold was applied at bedtime, compared to a 33% reduction when it was applied in the morning.
Consider medicationFinally, Khosroabad suggests taking an over-the-counter anti-inflammatory medication like ibuprofen for temporary pain relief. Insider’s takeawayStretching, especially right after you wake up, is one of the best treatments for plantar fasciitis, a common condition characterized by inflammation of the band of tissue along the sole of the foot called the plantar fascia. In addition to stretching, you can also try applying ice to the bottom of the foot, wearing night splints, and taking a non-steroidal anti-inflammatory pain reliever.
Investing in supportive footwear will help you avoid worsening the injury or reinjuring your foot. If your symptoms don’t improve within two weeks after you begin treating the plantar fasciitis, consult your doctor. Read the original article on Insider.
From: insider
URL: https://www.insider.com/guides/health/treatments/plantar-fasciitis-stretches
