A Physical Therapist Shares 4 Key Stretches for Plantar Fasciitis
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links."
IF YOUR FIRST step out of bed in the morning is greeted with a jarring stab of pain through the bottom of your foot, you may be experiencing a bout of plantar fasciitis.
That nagging pain likely continues into your day, too—reminding you of its presence whenever you walk, run, or walk up stairs. Plantar fasciitis is the inflammation in your plantar fascia, a lining of connective tissue made up of collagen fibers that keeps all the 26 bones in your foot together. It provides just enough stability to support the joints, while still allowing the foot some flexibility to form as it needs to for movement.
Though scientists are still not sure exactly what causes plantar fasciitis, recent evidence suggests that disruptions in movement patterns may cause tiny micro-tears in the fascia, leading to the inflammation that causes pain. That inflammation can also happen when the tissue is extremely tight. People with high or low foot arches and those with obesity are at a higher risk of developing plantar fasciitis, says Andy Wang, PT, DPT of Bespoke Treatments.
Nearly 1 in 10 people in the United States will experience a bout of plantar fasciitis at some point in their lifetime. The good news is that it is treatable: 98 percent of people find relief through non-surgical treatment options. Stretching can help alleviate some tension, and promote much-needed blood flow to the area, relieving some pain. Wang shows us how, here.
The 4 Best Stretches for Plantar Fasciitis
Plantar Fascia Stretch
Why: This stretch will lengthen your plantar fascia, allowing for some much-needed blood flow and increase in mobility.
How to Do It:
Start in a quadruped position on your hands and knees, with the toes curled under the feet. You may already feel a stretch through the foot in this position.
To get a deeper stretch, push your weight back towards your heels.
Hold for 30 seconds. Slowly release out by shifting your weight forward. Repeat 2 to 3 times daily.
Dynamic Lunge
Why: This allows for a deeper stretch, focusing the stretch on the painful foot.
How to Do It:
Get into a split stance position, with the painful heel on the backside.
Keep the back heel elevated while slowly dropping the back knee towards the floor.
Do 10 to 12 reps for 3 to 4 sets a day.
Gastrocnemius Stretch
Why: The gastrocnemius muscle is one of the muscles of your calf. When it's tight, it can limit your ankle range of motion. That can then affect how much you're able to stretch out your plantar fascia. This stretch will help loosen up the calf to allow for greater range of motion through the fascia.
How to Do It:
Stand in front of a wall, or anything you can push against that won't move. Slide the painful foot back, and plant the heel to the floor.
Shift your weight onto the front leg, pushing against the wall. Keep the back leg straight.
Hold the stretch for 20 to 30 seconds, for 3 sets daily.
Soleus Stretch
Why: The soleus is a deeper muscle in the calf that is often overlooked, Wang says. This move will stretch this portion of the calf.
How to Do It:
Start in the same position as the gastrocnemius stretch.
Narrow your stance, bringing the back foot a little closer to the front.
Keeping the knee on the ground, bend the back knee down towards the floor.
Hold the stretch for 20 to 30 seconds, for 3 sets daily.
What Is the Plantar Fascia?
Your plantar fascia is a series of connective tissues that sit underneath each foot. It connects the bones in our feet together, and stretches from the heel all the way to the toes. It creates the arch in our feet. This tissue is similar to a ligament— it's strong and stretchy, providing both support and flexibility to the area.
What Causes Plantar Fasciitis?
This tissue, when overused or overstretched, can become inflamed, causing pain. This can happen from being on your feet constantly, training for sports, wearing shoes that don't support your feet enough, or not wearing shoes at all. It typically results in pain that worsens after sitting or laying down for prolonged periods of time, and can produce sharp or stinging pains when walking and standing.
Plantar fasciitis is common in runners, because of the repetitive pounding of running. It is also more likely to happen in those with obesity, as well as those with high arched or flat feet.
If you have plantar fasciitis, it's possible that the fascia is stuck in a shortened position, says Wang. Stretching can help relieve some of that tension. Wang cautions to not push past the point of pain when doing these stretches; that can cause even more unwanted inflammation. If symptoms worsen, head to a doctor or physical therapist to get proper diagnosis and treatment.
For more advice from physical therapists to help you move and feel better, check out all of our guides in The Fix series.
You Might Also Like
