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Plantar Fascia Stretches

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Updated November 08, 2007


Plantar fasciitis is an overuse injury caused by inflammation of the plantar fascia, a thick fibrous band that connects the heel bone to the base of the toes. Symptoms of plantar fasciitis include heel pain that is initially worse in the morning. Stretching the plantar fascia can help decrease the symptoms of plantar fasciitis.

Review these five stretches:

Long Sitting Stretch
1) Sit on the floor with your legs stretched out in front of you
2) Loop a towel around the top of your affected foot
3) Pull the towel towards you until a stretch is felt across the bottom of your foot
4) Hold for 30 seconds then relax - repeat 10 times

Achilles Stretch
1) Stand facing a wall and place your hands straight out on the wall
2) Step back with your affected foot keeping it flat on the floor
3) Move the other leg forward and slowly lean in toward the wall
4) Stop when you feel a stretch through the calf
5) Hold for 30 seconds then relax - repeat 10 times

Stair Stretch
1) Stand on a step on the balls for your feet
2) Hold the rail for balance
3) Slowly lower the heel of the injured foot until a stretch is felt
4) Hold for 30 seconds then relax - repeat 10 times

Can roll
1) Roll your injured foot (without a shoe on) back and forth from the tip of the toes to the heel over a can
2) Repeat ten times in both directions

Toe Stretch
1) Sit on the floor with your knee bent and foot flat on the floor
2) Pull the toes back on the injured foot until stretch across the arch is felt
3) Hold for 30 seconds then relax - repeat 10 times

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