Stretches for Plantar Fasciitis
Posted on 7th June 2017 at 11:30
If footwear changes do not help your plantar fasciitis then it's time to get stretching.
The plantar fascia is a ligament and ligaments are not very stretchy so we need to stretch the muscles acting on the plantar fascia and the calf muscle group are often the main culprit.
Stretching the calf muscle can have a direct effect on your plantar fascia. Lunges and heel drops [standing with the balls of both feet on a step and lowering both heels down] can both help if done daily for at least a fortnight.
Using a wall for support keep your front knee vertical above your ankle and stretch the back-leg’s calf muscle. Keep the heel on the floor and both feet facing forwards, the back foot usually wants to tilt outwards. There’s no need to push into the wall and don’t pulse in and out, just hold for at least 30 seconds. If you cannot feel a stretch move your back leg further away from the wall.
To bring this stretch into your Soleus muscle place a rolled-up hand towel under the ball of the foot in the leg you are stretching. Again, just feel this stretch and hold for 30 seconds.
A quick alternative to lunges or a terrific addition for quicker results is the calf drop.
A quick alternative to lunges or a terrific addition for quicker results is the calf drop.
Place the balls of both feet on a step and lower both heels down keeping your back straight and holding onto the banister for security. Hold for 30 seconds and do not bounce up on the balls of your feet at the end!! I always liken a stretch to a steak hanging up for 21 days!! The fibres of the muscles need time to gradually lengthen and loosen.
Don’t rush!!
If you are doing all these and are getting no relief, then it’s time to see your podiatrist!
I will chat more about what they can offer next week.
Tagged as: Calf Stretches
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