Stretch and strengthen your feet and ankles for plantar fasciitis
People who develop
plantar fasciitis may have less flexibility in their
feet and ankles and weaker foot muscles. Their feet may tend to flatten and
roll inward (pronate) more with walking or running. Exercises to increase
flexibility and strength can help reduce plantar fasciitis.
Achilles tendon and calf muscle stretches that
lengthen the Achilles tendons (which attach muscles to your heel bones) and the
calf muscles (in the back of the lower leg) can relieve heel pain by also
stretching the plantar fascia.
Stand about
1 ft (0.3 m) from a wall, and
place the palms of both hands against the wall at chest level.
Lean
forward against the wall, keeping one leg with the knee straight and heel on
the ground while bending the knee in the other leg.
Hold this
position for 20 seconds, and try to do this stretch 3 to 6 times a day.
This
towel
stretch is also effective for stretching your Achilles tendon and
plantar fascia.
Sit down comfortably on the floor or a mat with
your feet stretched out in front of you.
Roll up a towel
lengthwise, and loop it over the ball of your foot.
Position the
rolled towel over the center of your foot, holding the towel at both ends, and
gently pull the towel toward you to stretch your foot.
This information is not intended to replace the advice of a doctor. Healthwise disclaims any liability for the decisions you make based on this information. For more information, click here.
