Plantar Fasciitis? 3 STRETCHES to help
Scott, our Remedial Massage Therapist, goes through 3 simple ways to help ease plantar fasciitis pain!
Plantar Fasciitis is where the plantar fascia (band of tissue that connects the heel to the toes) becomes inflamed, weak or swollen. Plantar fasciitis causes pain in the heel and bottom of the foot when walking.
- Poor biomechanics (feet rolling inwards)
- High arches or flat feet
- Standing or walking for long periods especially on hard surfaces
- Tight Achilles tendons or calf muscles
3 Stretches to try:
- Soleus stretch: This stretch is done while standing and is easiest when using a wall for support. Bring your front leg close to the wall and bend your front knee to touch the wall, without the heel raising. You can measure how far from the wall you can get to see improvements. Hold for 15-30 seconds on each side.
- Gastrocnemius stretch: Find something to support yourself and get into a lunge position, keeping the back of your heel on the ground and your knee straight. Hold for 15-30 seconds each side.
- Big Toe stretch: Whilst seated, cross one leg over the top of the other and pull your big toe up towards yourself. Hold for 15-30 seconds each side.
Rolling the foot: Whilst seated, place a cold water bottle under the arches of your foot and roll your foot over the top. Do this for 5 minutes.
PLEASE NOTE: With plantar fasciitis you want to make sure that you aren’t over stretching because this may cause more damage or inflammation to the area.
Flat feet can cause Plantar Fasciitis – click here to watch the video.
Think you may have flat feet? click here to see our top five flags for flat feet!
If you find these tips helpful, however the pain has not completely disappeared, call us on 9329 1118 for a deep tissue massage or have one of our chiropractors perform a bio-mechanical assessment.