A diagnosis of plantar fasciitis means that you have inflamed and overused the fascia that connects the heel bone to the base of the toes. Extreme cases sometimes require surgery, but if you begin plantar fasciitis stretches soon after the onset of pain or your diagnosis, you have an excellent chance of full recovery. Follow these steps to do plantar fasciitis stretches to speed healing.
Instructions
1. Stand facing a wall, with one foot closer to the wall than the other is. The sore foot should be the one further from the wall. Place both hands on the wall, and bend the knee of the leg closest to the wall. Lean into the wall until you feel the heel stretch, hold for about 10 seconds and release. Repeat up to 20 times for each sore foot.
2. Face a counter top, and grasp the edge of the counter. Place your feet at shoulder width, and one foot in front of the other. Bend your knees and slowly squat toward the floor. Again, the rear foot will stretch, hold for 10 seconds and release the stretch.
3. Lay a towel on the floor and put your bare foot on it. Using your toes, grab some of the towel and bring it toward you. Hold for 30 seconds and repeat.
4. Sit in a chair and bring your foot up toward you. Grasp your heel in one hand, and the front of your foot in the other. Pull the toes gently toward you until you feel a stretch in the arch of your foot. Hold for 30 seconds, release and repeat with the other foot if needed.
5. Balance on the balls of your feet on a bottom step. Make sure there is a wall or handrail for support. Transfer your weight to one foot, while you lower the heel until you feel a stretch in your calf. Hold and repeat with your other foot.
Tags: seconds release, until feel, your foot, fasciitis stretches, feel stretch, Hold seconds