Stretching Exercises for Plantar Fasciitis


Writer: JONATHAN CLUETT, MD | Outlet: Very Well Health

This article was originally written for https://www.verywellhealth.com/stretching-exercises-for-plantar-fasciitis-2549946

 

Plantar fasciitis is a painful foot condition that affects many people. Typical symptoms of plantar fasciitis include:

 

  • Pain directly under the heel of the foot
  • Symptoms are worse the first steps in the morning
  • Difficulty walking long distances because of discomfort

Treatment of plantar fasciitis is focused on relieving inflammation and stretching the tight tissues along the arch of the foot. Here is a simple stretching routine that will alleviate the symptoms of plantar fasciitis in most patients.

 

The easiest way to do the calf stretch is by standing about 1 to 2 feet from a wall.

 

  1. Lean against the wall with your arms outstretched.
  2. Place one foot on the ground in the line extending down from your shoulders, and one foot behind your body.
  3. Keep your back foot flat on the ground and feel a stretch in the back of your heel (the Achilles tendon).
  4. Hold the stretch for a count of 10, and repeat. Do both sides.

To accentuate this stretch, point your back knee down towards the ground while keeping the foot flat on the floor.