Stretching is important before any workout routine whether you are lifting weights, running, or doing mild workouts. It is also important for your feet if you suffer from Plantar Fasciitis. This blog is going to explore the top five Plantar Fasciitis stretches that you can at any time whether you are going to workout or if you are just walking around your house or work.
1. Calf Stretch
This is a simple stretch that almost anyone can do. Let’s take a quick look at how you can do this the easy way, and stretch your Fascia before you start to exercise.
- Make sure you are standing about one to two feet away from the wall.
- Lean up against the wall to support yourself and help maintain your balance. Then stretch out your arms in front of you.
- Place one foot behind your body, leaving the other where it is.
- Make sure to keep the foot you have placed behind your body flat on the ground. You will start feeling a stretch in your Achilles tendon. This is also stretching out the Fascia.
- Hold this particular stretch for a count of ten and then bring your foot back out. Place your other foot behind your body and start this same process with that foot. Repeat this for ten reps.
- If you want to maximize the results of this particular stretch, point your back knee down towards the floor. Only do this if you feel you need more of a stretch. If you find it is painful, stop the accentuation and go back to doing the original stretch.
2. Toe Dips
When doing this stretch, make sure you are doing it somewhere that is safe like a low step. If you use anything else like a box or stool, make sure someone else is nearby just in case.
- Stand with your toes at the edge of a stair or box, with your heels hanging off – make sure you have something to hold on to for balance.
- Dip your heels down towards the floor until you feel a stretch in your feet and calves.
- Hold this for about ten seconds, release, and then repeat for ten reps.
3. Cross Leg Stretch
This is an easy stretch that is done while sitting down. This is great for people with poor balance or if you are too tired to do any standing stretches.
- Sit with your legs out in front of you and pull one leg up to your torso. Bring your foot over your other leg gently, with your ankle resting on your other leg.
- Pull the toes up towards your shin gently. Do not push this stretch too much and only go as far as you can without pain.
- You will feel the stretch in your heel and back of the ankle. Hold for a count of ten and switch legs. Do this for five or ten reps.
4. Towel Pull
This is another seated stretch. You will need to get a towel from your bathroom. Hair towels have proven to be the best for this stretch.
- Place one leg out in front of you and cross the other under it. Place a towel around your toes.
- Make sure your toes are pointing up with your knee straight and gently pull your foot with a towel. You will feel the stretch in your foot and the back of your leg. Hold for ten seconds and switch. You can do this for five to ten reps.
5. Walking On Your Toes
Not only does this help stretch the Fascia, but it also helps to strengthen it and keep the possibility of pain away. This is simple. Just stand as tall as you can on your tiptoes and walk forward slowly. It may help to find something that you can use for balance such as a rail or wall. Take twenty or so steps, rest, and repeat for three sets. Make sure you always maintain a nice, tall posture while doing this.
These stretches will be perfect to make sure your Fascia stays nice and stretched and doesn’t cause you pain when working out. These will also be perfect if you are not working out. The Orthotic Shop aims to help our clients with Plantar Fasciitis receive healing through stretching and any shoes or insoles that will help. Take a look around our shop to find some wonderful shoes, just for you!