Plantar Fasciitis Treatments – Stretching Exercises

Last Updated: Jun 18, 2024

Stretching the Achilles tendon and plantar fascia can help relieve pain and improve flexibility.

Stretching can help loosen up the muscles and tendons in your feet and lower legs, which can take some of the pressure off of your plantar fascia. It’s important to stretch both before and after exercise or activity, and to make sure you’re doing it correctly.

Here are a few stretches that can help with plantar fasciitis:

  • Towel Stretch: This stretch is done while seated. Place a towel around the ball of your foot and pull gently on both ends until you feel a stretch in your arch. Hold for 30 seconds and repeat a few times.
  • Stretching Strap: A stretching strap is a simple device that can be used to stretch the muscles and tendons in the foot. This can help to reduce the pain of plantar fasciitis and also help to prevent further injury.
  • Calf Stretch: This stretch can be done standing or sitting. Place your hands on a wall and step back with one leg, keeping the heel of your back leg pressed against the ground. Lean forward into the wall until you feel a stretch in your calf. Hold for 30 seconds and repeat a few times with each leg.
  • Achilles Tendon Stretch: This stretch is also best done standing or sitting. Stand with your feet together and place your hands on a wall or chair for balance. Step forward with one leg, keeping your heel down and knee straight, until you feel a stretch in the back of your leg. Hold for 30 seconds and repeat a few times with each leg.
  • Plantar Fascia Stretch: This stretch is best done lying down. Cross your affected foot over your other leg and grab your toes, pulling them back toward your shin until you feel a stretch in your arch. Hold for 30 seconds and repeat a few times.
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Other Treatments for Plantar Fasciitis

To see the full list, ranked by effectiveness by the hive, click here.

Cortisone Injections (Corticosteroid Injections)

Cortisone injections are a common treatment for plantar fasciitis, a condition that causes pain and inflammation in the heel and arch of the foot.

Custom Orthotics

Wearing custom orthotics in your shoes can help distribute your weight evenly and take pressure off of the plantar fascia.

Stretching Exercises

Stretching the Achilles tendon and plantar fascia can help relieve pain and improve flexibility.

Night Splints

Wearing a night splint keeps your foot in a flexed position overnight, which can stretch out the plantar fascia and ease pain.

Massage

Massaging the affected area can help loosen the plantar fascia and improve blood flow.

Surgery

In severe cases, surgery may be necessary to release the plantar fascia or remove a spur on the heel bone.

Ice

Applying ice to the affected area can help reduce swelling and pain.

Anti-Inflammatory Medication

Taking over-the-counter anti-inflammatory medication can help reduce pain and swelling.