Plantar Fasciitis Exercises
Plantar fasciitis exercises are an important part of treatment, in particular plantar fasciitis stretches. Stretching the plantar fascia and calf muscles can have a big impact on reducing pain levels in a short time.
We outline a few simple exercises to help cure plantar fasciitis pain.
The following guidelines are for information purposes only. We recommend seeking professional advice before attempting any rehabilitation.
Plantar fascia stretches
- One way the plantar fascia can be stretched is by pulling up on the foot and toes.
- Hold the stretch for about 30 seconds.
- Repeat 5 times and aim to stretch 3 times a day.
Plantar fascia stretch by rolling
- The plantar fascia can be stretched by rolling it over a round object such as a ball, weights bar, rolling pin or can
- Roll the foot repeatedly over the object, applying increasing downwards pressure.
- Using an object which can be cooled in the freezer, such as a bottle or can, also applies cold therapy at the same time!
Gastrocnemius muscle stretch
- Stand in a wide stance, with the leg to be stretched at the back.
- Lean forwards against a wall and make sure you keep the back heel down.
- Hold for 10 seconds, repeat 3 to 5 times and repeat the set 3 times a day.
- Gradually hold the stretch for longer (up to 45 seconds).
Soleus muscle stretch
- In addition to the above stretch this one will stretch the Soleus muscle lower down in the back of the leg.
- Stand in front of a wall with the leg to be stretched just behind the other.
- Bend both knees and lean forwards slightly. Make sure you keep the back heel down.
- If you need more of a stretch, raise the toes on an object 1-4 inches tall or move further back from the wall
Stretching on a step
- Stretch by standing on the edge of a step and slowly lower the heels down below the step.
- Start using both legs and progress to one leg at a time
- Hold for at least 15 seconds.
- You should feel a gentle stretch.
- Be careful not to over-do this one
Plantar Fasciitis Night Splint
- The Plantar fasciitis night splint is a splint or support which is worn on the foot, often overnight.
- I works by preventing the tissues tightening up over night and providing a very light, gentle stretch.
- Visit Plantar Fasciitis Night Splint for more.
Remember stretching is a long term process. It will need to be maintained long after you feel the injury has healed.
