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Home » Health » Feet Health » Plantar Fasciitis Stretches to Relief And Prevent Heel Pain

Plantar Fasciitis Stretches to Relief And Prevent Heel Pain

June 25, 2022 By Jill Roberts

Plantar Fasciitis Stretches to Relief And Prevent Heel Pain

Plantar Fasciitis is a painful condition in the bottom of one’s foot, caused by swelling in the thick tissue of the bottom of the foot. Other than causing pain and irritation, this problem inhibits walking and can cause heel spurs.

This can be prevented though, through numerous treatments. These include night splints, braces, specially designed shoes, physical therapy, and even surgery. A much more accessible (and affordable) solution, however, is by daily stretching the muscle tissue.

There area  few stretch accessories that can make stretching easy if you have plantar fasciitis.

  • My personal favorite is the Elgin Archxerciser which is a device that you place your foot. It stretches the plantar muscles and also helps you strengthen them too.
  • Another device that I’ve heard recommended is the North American Healthcare Footrocker.
  • Another device that you absolutely must have is a night splint, which helps stretch your foot out at night so you don’t have that spiking pain in the morning. There are a bunch around, but I prefer the more comfortable one (also the most expensive, unfortunately) which is the Swede-O-Deluxe Night Splint.

You don’t “need” to have any of the devices I’ve mentioned (so if you don’t have the finances, don’t sweat too much), but they do make it a lot more convenient. However, there are some regular stretches you can just do on your own that we’ll talk about.

Plantar Fasciitis stretches, when performed daily, preferably in the morning, provide relief from the swelling and pain. No expensive equipment is needed, and they can be easily done right at home.
The most common stretch known as the “Belt Stretch” is achieved by sitting on the floor with legs together and straight in front of you. Loop a belt or scarf around the balls of your feet.
Keeping your legs straight, hold the two ends of the strap and pull it towards you until you are sitting straight up and feel a gentle stretch. Hold this for thirty seconds, then relax for thirty seconds, repeating the process five times. The goal of this exercise is to stretch both the calf and plantar fascia. This is also a great “starter” stretch, to be done before all the others.

Once you have achieved the flexibility needed for the Belt Stretch, move on to the wall calf stretch. Facing a wall, place your hands on it at head height. Bringing one leg back behind you, bend the front knee, keeping both feet flat on the ground.

Now lean towards the wall until you feel a gentle stretch in your back leg, right behind the knee. Now hold for thirty seconds, and switch to the other leg, repeating this five times.

“Toe Grasping” is yet another easy plantar fasciitis stretch. Standing barefoot, curl the toes of your right foot under, then do the same with the left. Alternate these about fifty times.

The purpose of this exercise is to strengthen the foot and calf muscles, so as to provide a better range of motion over time, ultimately providing relief.

By completing these stretches, and others like it, you stretch and strengthen the muscle tissue. Start out slowly, however. You don’t want to overdo it and injure the muscle. Remember also to do this daily.

By following these steps, you will gain that range of motion back and relieve the pain.

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About Jill Roberts

Jill Roberts
Creator & Senior Editor at Wellness Geeky

Hi, my name is Jill Roberts, Owner Creator & Senior Editor at Wellness Geeky

My team and I are dedicated to provide you with reliable & uptodate Health & Wellness information.

My email is: [email protected]

I hold Master's Degree in Molecular Biology and PHD in Epidemiology and Clinical Research which makes me uniquely quality to provide you with well-researched information.

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Disclaimer: The information contained on this site is intended for educational purposes only and is not a substitute for advice, diagnosis, or treatment by a licensed physician. It is not meant to cover all possible precautions, drug interactions, circumstances, or adverse effects. You should seek prompt medical care for any health issues and consult your doctor before using alternative medicine or making a change to your regimen.

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