Top 5 Stretches You Can Do to Relieve the Plantar Fasciitis Pain

The condition, Plantar fasciitis, causes shooting pain in the heel. The pain is the result of inflammation that occurs in the plantar fascia, the thick tissue band which connects the bone of your heel to the bones of your toes. The pain is usually more when you first get up in the morning and start walking. However, after some time, the pain decreases. If you keep on standing for a long time, the pain returns.

The causes of Plantar fasciitis

The plantar fascia tissue band supports the arch of your feet. It absorbs shock when you walk and provide the necessary elasticity to move the feet. Now, when you put a lot of stress or tension on theplantar fascia, small tears occur in the band. Continuous stretching and tearing can cause inflammation and chronic pain.

There is no one specific reason for which plantar fasciitis develops, but the factors mentioned below increase your chances of facing the condition.

  • Age: With age, your body experiences many different types of pains in joints and muscles. Plantar fasciitis is also observed to be common amongst people of age between 40 to 60.
  • Aggressive exercises: High-intensity workouts, running for long distances, and ballet dancing are some of the exercises which can put a lot of pressure on your feet. As a result, plantar fasciitis can develop.
  • Shape of the foot: If you have a high arch, flat feet, or hyperpronation, you can experience more stress and tension in the feet.
  • Overweight: Being obese means putting more weight and stress on your feet. With each step you take, the extra weight tension of your feet will grow, and thereby plantar fasciitis conditions will develop.
  • Work requirements: Certain professions need you to be standing for long hours. Putting so much strain on the plantar fascia can eventually lead to plantar fasciitis.

Ignoring the symptoms of plantar fasciitis is not a solution for the condition. It is best to take some initiative and if needed change your lifestyle a little. Besides, if you change your entire walking posture, you might end up having back, hip, knee, or foot problems. All in all, it is best to consult a podiatrist Irvine and discuss the treatment options.

Treatments options for plantar fasciitis

When looking for an Orange County podiatrist, it is recommended you consider visiting Podiatrist in Irvine. The clinic is equipped with the latest equipment and friendly staff to help you deal with your pain. Also, they specialize in operation-less treatments. So, you need not worry about any invasive treatment options, unless it is extremely necessary.

Some of the commonly recommended treatment options are:

  • Physical therapy
  • MLS laser therapy
  • Prescribing anti-inflammatory medicines
  • Cortisone injections
  • Custom orthotics
  • Regenerative medicines
  • Night splints
  • Surgery

Can stretching help?

Just like stretching can help in easing the pain of almost every corner of your body, it can even help in easing the pain in the plantar fascia. Stretching your calves, Achilles tendon, and bottom foot area can surely soothe the pain. Besides, stretching will even help in stabilizing your ankle and thereby help in preventing plantar fasciitis in the future.

The top 5 recommended stretches are:

1. Plantar Fascia strengthening

Take a towel and roll it up. Next, place it on a step, and placing your toes on the towel, hang your feet off the edge. Do a few heel raise with both the legs. Once you start gaining good balance, progress to stretching one foot at a time.

2. Plantar Fascia stretch

Sit on a chair by placing your affected leg over the other leg. Now use your hands to pull the ankle and toes backward.

3. Toe Flexor Strengthening

Spread a thin cloth or towel on the floor, and place your feet on it. Without moving your heel, pull the cloth towards you using the toes.

4. Ankle Inversion Strengthening

Sit on a chair with your affected leg crossed over your other knee. Use an exercise band, and tie it in a loop. Loop the band around both your feet and pull it up with the affected feet.

5. Calf stretching

There is a strong connection between your plantar fascia and Achilles tendon. When you stretch your gastrocnemius and soleus, it has shown positive effects in reducing heel pain.

Things to remember while exercising

Whether you work out to maintain your weight or are a professional athlete, it is important to take good care of your feet while working out. For this, it is recommended you always wear shoes that provide proper arch support. Also, form a habit of purchasing new shoes frequently.

Go for low-impact exercise

When exercising, go for low-impact workouts more often. The thing is, activities like cycling, swimming, yoga, or elliptical cardio don’t put any added strain on the plantar fascia and hence cause no pain.

Avoid high-impact activities

Too much running and jumping can stress and overuse your plantar fascia. Even if you stretch along with high-intensity exercises, they will still cause some pain.

So, you see the is a lot you can do to avoid as well as deal with plantar fasciitis. Then again, if nothing works, it is best to consult an experienced Irvine podiatrist and get the treatment you need.