Plantar fasciitis is a foot condition that is common and causes pain in the heel and the bottom of the foot, particularly when first getting out of bed in the morning or after long periods of inactivity. This condition is frequently caused by overuse, improper footwear, or insufficient flexibility in the foot and ankle. To alleviate the pain and discomfort associated with plantar fasciitis and prevent it from happening again, stretching the plantar fascia and calf muscles can be helpful. In this article, we will talk about the advantages of stretching for plantar fasciitis and offer some simple stretches that can be done at home.
Why Stretch for Plantar Fasciitis?
The plantar fascia is a thick band of tissue that connects the heel bone to the toes and runs along the bottom of the foot. It helps support the foot’s arch and acts as a shock absorber during walking and running. Tightness or inflammation of the plantar fascia can cause discomfort and pain, especially in the heel and arch. As heel pain becomes chronic, less inflammation is usually observed in the plantar fascia, but it becomes thicker and degenerated with partial tearing. In this situation, alternative treatment options like regenerative medicine may need to be considered. Examples of these options include radial shockwave treatment and platelet-rich plasma.
Stretching the plantar fascia and calf muscles can provide relief from pain and discomfort caused by plantar fasciitis through various means. Initially, stretching aids in enhancing flexibility in the foot and ankle, leading to a decrease in strain on the plantar fascia and facilitating its healing process. Additionally, stretching assists in minimizing muscle tension and stiffness, further enhancing flexibility and reducing pain.
It is worth emphasizing that relying solely on stretching is not sufficient for treating plantar fasciitis. Additional treatment methods to consider may involve resting, applying ice, taking over-the-counter pain medication, and engaging in physical therapy. Consulting a healthcare professional before initiating any new treatment or exercise regime is highly recommended, especially if the symptoms are not indicative of typical plantar fasciitis as there may be other causes for heel pain.
Stretches for the Plantar Fascia and Calf Muscles
To alleviate pain and discomfort linked with plantar fasciitis, various stretches can be performed at home. It is crucial to stretch gradually and softly, ceasing immediately if any pain or discomfort is experienced.
Towel stretch
This stretch can be performed while seated or standing, targeting the plantar fascia.
- Sit in a chair with your affected foot flat on the ground.
- Loop a towel around the ball of your foot and gently pull the ends of the towel towards you.
- Hold the stretch for 15-30 seconds, then relax.
- Repeat the stretch 3-4 times.
Calf and Soleus Stretch
The reason it is effective is because when you loosen your calves, it can reduce the strain they are causing on your plantar fascia. Ensure that you perform both stretches to specifically focus on both parts of your calves: the upper gastrocnemius and the lower soleus, as suggested by Betiku.
To perform them, position yourself about an arm’s length away from a wall or chair and place both palms flat against it. Take a step back with your right foot. Lean against the wall to experience a profound calf stretch. Maintain this position for 30 seconds, then flex your right leg until you sense the stretch occurring further down in your calf. Hold this position for 30 seconds. Repeat both stretches on the opposite side.
Plantar fascia stretch
This specific stretch is designed to focus on the plantar fascia and can be performed in a seated or standing position.
- Sit in a chair with your affected foot flat on the ground.
- Cross your affected foot over your other leg and grab your toes.
- Gently pull your toes towards you until you feel a stretch in the bottom of your foot.
- Hold the stretch for 15-30 seconds, then relax.
Repeat the process sequentially, reword the passage without altering its meaning. Do not introduce any fresh information, and refrain from eliminating any existing information. Perform this iteration 3-4 times.
Toe stretch
The reason why it is effective is that although it may seem counterintuitive to stretch an inflamed area, Vickerman explains that stretching the plantar fascia, especially focusing on mobilizing the big toe, has been proven to be an effective technique in treating plantar fasciitis.
To perform this action, start by sitting down and crossing your right foot over your left knee. Use your right hand to grip your toes and gently pull them back, paying particular attention to the big toe, until you experience a stretching sensation along the arch of your foot. Maintain this position for a duration of 30 seconds. Afterwards, repeat the same process on the opposite side.
Rocking ankle stretch
This stretching exercise focuses on the ankle and can be performed in both seated and standing positions.
- Sit in a chair with your affected foot flat on the ground.
- Lift your affected foot off the ground and gently rock it back and forth, using your ankle as a pivot point.
- Continue rocking for 30 seconds, then relax.
- Repeat the stretch 3-4 times.
Heel raise stretch
The calf muscles can be targeted and stretched by performing this exercise while in a standing position.
- Stand with your feet shoulder-width apart and your hands resting on a wall or a sturdy object for balance.
- Lift your heels off the ground and balance on the balls of your feet.
- Hold the stretch for 15-30 seconds, then relax.
- Repeat the stretch 3-4 times.
Toe Lift
According to Vickerman, the reason why it is effective is that isolated toe lifts assist in strengthening the muscles located along the foot’s arch and supporting the plantar fascia region.
Here are the step-by-step instructions for this exercise: Begin by standing or sitting with your feet bare and flat on the floor. Press the four smaller toes into the floor while lifting the big toe. Take a pause, and then slowly lower it back down. Repeat this movement 10 times. Next, keep the big toe pressed into the floor and lift the four smaller toes. Pause briefly, then lower them back down slowly. Repeat this sequence for 10 reps.
Clamshell
Why it works: Plantar fasciitis can steam from weak hips , Betiku says. This move is a solid go-to for strengthening the hips .
To perform this exercise, first lie down on your right side. Place a resistance band just above your knees and rest your head on your right arm. Ensure that your shoulders, hips, and knees are stacked in a straight line, with your hips and knees bent at approximately a 45-degree angle. Engage your glutes and rotate your left hip outward while lifting your left knee. Keep your feet together throughout the movement. Pause briefly, then lower your leg back down. Repeat this motion 10 times, and then switch sides.
Four-Way Foot Flex
According to Betiku, this exercise is effective because it not only strengthens the foot muscles but also the lower leg muscles that connect to the ankle and aid in supporting the feet during running.
Begin by sitting on the floor with your legs extended in front of you. Take a long resistance band and place it around your left foot, holding onto it with both hands. Pull your toes towards your body, holding for a moment, and then move back to the starting position with your toes aligned with your ankle. Following this, push your toes away from your body, against the resistance of the band (indicated by the left diagram). Hold for a moment, and then return to the starting position. Proceed by driving your left foot to the left (shown in the right diagram), holding the position briefly, and then returning to the center. Next, drive your left foot to the right, pausing briefly, and then return to the center. This completes one repetition. Repeat this sequence ten times. Afterward, switch to the opposite side.
Remember to stretch slowly and gently, ensuring to stop if any pain or discomfort is experienced. Stretching should not be painful, but rather provide a slight and comfortable stretch. Additionally, it is crucial to stretch both the foot that is affected and the unaffected foot in order to maintain balance and prevent muscle imbalances.
Most Common Causes of Plantar Fasciitis
According to Vickerman, there are various factors that can contribute to the foot pain caused by plantar fasciitis. One of these factors is increasing the volume, speed, or intensity of running too quickly, which can trigger an episode of plantar fasciitis in both new and experienced runners. Training errors, such as sudden spikes or increases in training loads, are commonly observed and can result in the tissues being unable to handle the demands, leading to cellular failure.
In case your running shoes are unsupportive or worn-out, they could be the cause of the problem. Therefore, it could be beneficial to purchase a new pair or acquire orthotics to insert into your shoes to provide additional cushioning for your arches.
Betiku, who always checks a person’s back and hips, claims that another sneaky cause of pain in the plantar fascia could be an ache in a seemingly unrelated body part.
According to Betiku, it is ideal to take a break from running for a few weeks to allow your feet to rest and recover. However, if you have an upcoming race and are reluctant to take time off, it is not always necessary to completely skip days of running. Nevertheless, it is still recommended to reduce your mileage by fifty percent for at least a couple of weeks. And, naturally, if you are experiencing significant pain, it is advisable to seek advice from a physical therapist.
To loosen up the tightness and strengthen all the surrounding, supportive muscles simultaneously, incorporate the following movements into your sessions while reducing your intensity. Additionally, these exercises can be performed as a precautionary measure to prevent the occurrence of plantar fasciitis or to avoid its recurrence.
In addition to incorporating these movements, it is advisable to include myofascial release in your regular routine. A beneficial method is rolling your foot over a lacrosse or tennis ball, or even a frozen water bottle, as this aids in decreasing inflammation.
