The most important treatment for plantar fasciitis (and achilles tendonitis) is stretching.
The more stretching you can do, the faster the healing time.
For those who have pain at the first step in the morning, remember
to stretch BEFORE you get out of bed and take a step down.
| Do this by taking a stretch band (or a belt or towel) and place
it by your bedside. When you wake up, place the band around
the ball of your foot and pull. Keep your knee extended (straight).
If you are flexible enough, grab your toes with your hand and
pull towards you. This stretch can help even if you are using
a night splint. Hold this stretch for 60 seconds. You should
also do this stretch before getting up out of chairs, off the
couch and even out of a car. If you cannot do the stretch then use a coffee table, chair or car door
to do the stretch. |
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| Another helpful stretch is called the runners stretch. Place
your hands and arms against a wall and place your affected leg or foot back behind your body.
Bend the your front leg and align your shin almost parallel with the wall.
Lean forward. Both heels should stay on the ground. You should feel a stretch in the back of the
calf on the affected side (the side with tendonitis or plantar fasciitis). Hold this stretch for 60 seconds and repeat three times. Do this stretch this multiple time throughout the day. |
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In the stretch demonstrated in the image on the left, the heel should be on the ground and the toes on the
wall. Place the unaffected foot behind you. Keep the legs straight
and move the entire body forward. Do not move your upper body
forward and stick your backside out. |
| You should feel a very
strong stretch in the back of the calf and some stretch in
the arch. To increase the stretch, move your heel closer to
the wall and increase the angle of your foot. To decrease the
stretch, move your heel back and lower your toes. Hold for
60 seconds and repeat 3 times. |
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You can do this same stretch by using a large book. Stand on
the book with your toes and drop your heels to the ground,
supporting yourself against the wall. In the very inflamed
stage, this stretch can aggravate the pain, so be cautious
in the early stages of plantar fasciitis. |
Do not stretch through pain. None of these stretches should
be painful.
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Disclaimer: The advice on this website is not intended
to substitute for a visit to your health care provider. We
will not be held liable for any diagnosis made or treatment
recommended. Consult your doctor if you feel you have a medical
problem. |
