Best Stretches for Plantar Fasciitis
Stretching is an essential part of managing plantar fasciitis. It can help to alleviate pain, improve flexibility and mobility, and prevent the condition from worsening. Here are some of the best stretches for plantar fasciitis:
- Calf Stretch
Stand facing a wall with your hands on the wall at shoulder height. Place one foot behind the other, with your back heel on the ground and the front foot bent. Lean forward into the wall, keeping the back leg straight and the heel on the ground. Hold the stretch for 30 seconds and repeat on the other side.
- Plantar Fascia Stretch
Sit down in a chair and place a tennis ball or a frozen water bottle under your foot. Roll the ball or bottle back and forth under your foot, focusing on the arch and heel areas. Apply enough pressure to feel a stretch but not too much that it is painful. Repeat for 5 minutes on each foot.
- Towel Stretch
Sit on the ground with your legs straight out in front of you. Place a towel around the ball of one foot and hold onto each end of the towel. Gently pull the towel towards your body while keeping your leg straight. You should feel a stretch in the back of your leg and under your foot. Hold for 30 seconds and repeat on the other side.
- Seated Heel and Toe Raises
Sit in a chair with your feet flat on the ground. Slowly raise your heels off the ground, keeping your toes on the ground. Hold for 2-3 seconds, then slowly lower your heels back down. Next, raise your toes off the ground while keeping your heels on the ground. Hold for 2-3 seconds and then lower your toes back down. Repeat for 10-15 repetitions.
- Ankle Circles
Sit on the ground with your legs straight out in front of you. Lift one foot off the ground and make small circles with your ankle, moving in both clockwise and counterclockwise directions. Repeat for 10-15 repetitions and then switch to the other foot.
Remember to always stretch slowly and gently, never forcing a stretch to the point of pain. Consistency is key when it comes to managing plantar fasciitis with stretching. Aim to stretch at least twice a day and combine it with other treatment options such as rest, icing, and physical therapy for the best results.
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