Effective Plantar Fasciitis Stretches for Pain Relief
Plantar fasciitis, a common cause of heel pain, can be significantly alleviated with proper plantar fasciitis stretches.
These stretches, aimed at easing the tension in the plantar fascia, are essential for both immediate relief and long-term recovery.
This article is a collection of 3 effective stretches for plantar fascia you can do at home.
Check out the full exercise program for plantar fasciitis.
3 Best Plantar Fasciitis Stretches
Wall Stretch for Calf Muscles
- Stand facing a wall with hands at eye level on the wall.
- Place the leg with plantar fasciitis behind you, heel down.
- Gently lean into the wall until you feel a stretch in the back leg’s calf.
- Hold for 30 seconds, then relax. Repeat 3 times.
Plantar Fascia Stretch
- Sit on a sturdy chair with your back straight and feet flat on the ground.
- Extend the leg with the affected foot straight in front of you, heel on the floor.
- Take a stretching strap, belt, or towel and loop it around the ball of your extended foot.
- Hold the ends of the strap in both hands, keeping your arms straight.
- Gently pull the strap towards you while keeping your extended leg straight, creating tension in the strap.
- You should feel a stretch along the bottom of your foot and into your Achilles tendon.
- Hold this position for 30 seconds, maintaining steady, gentle pressure.
- Release the tension slowly and return to the starting position.
- Repeat the stretch 2-3 times, ensuring you do not overstretch or cause pain.
Ankle Mobility (Dorsiflexion)
- Begin by kneeling on a soft surface or mat to protect your knees.
- Bring one leg forward, placing the foot flat on the ground and aligning your knee directly over your ankle.
- Keep your back leg’s knee on the mat with the shin down and toes extended.
- Place your hands on your front knee for balance or on your hips if you feel stable.
- Gently shift your weight forward, allowing your front ankle to bend as you move. Your heel should remain flat on the ground.
- Lean into the stretch until you feel a gentle pull in your ankle and the back leg’s hip flexor.
- Return to the starting position, shifting your weight backward.
- Repeat this forward and backward movement smoothly for 10-15 repetitions.
- Switch legs and perform the stretch on the opposite ankle.
Static vs Dynamic Stretches for Plantar Fasciitis
Static stretches involve holding a position for a period to elongate muscles, while dynamic stretches involve movement to improve muscle function.
Static stretches are essential for increasing the flexibility of the plantar fascia and calf muscles which leads to reducing the tension that contributes to heel pain.
Dynamic stretches increase the mobility of foot which helps with reducing the tension in the plantar fascia during walking, running etc.
Learn the difference between plantar fasciitis and heel spurs here.
The Science of Stretching: How It Helps Heal Plantar Fasciitis
Studies have demonstrated that regular stretching of the Achilles tendon and plantar fascia can significantly reduce heel pain in individuals with plantar fasciitis.
Referances
Plantar fasciitis: evidence-based review of diagnosis and therapy – PubMed.
Stretching to prevent or reduce muscle soreness after exercise – PubMed.
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