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Plantar Fasciitis Stretches

Minute Read

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3 weeks ago

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by james

Plantar Fasciitis is a painful condition consisting of inflammation and irritation of the Plantar Fascia, located on the underside of the foot. Plantar Fasciitis can cause tightness on the plantar surface of the foot as well as surrounding muscles such as the calf muscles, hamstring muscles, and Tibialis Anterior Muscle. Plantar Fasciitis is painful to walk on and is exacerbated by prolonged time on your feet, running, and jumping. 

Treatment for Plantar Fasciitis includes strengthening exercises, stretching, massage, and insoles. In this article, we will share the stretches for Plantar Fasciitis that we provide our patients with that provide pain relief and reduces the risk of secondary injuries.

Plantar Fasciitis Stretches

 

Plantar Fasciitis Stretch

  • Standing upright, facing a wall.
  • Bend your knee while keeping your heel on the floor
  • Bring your knee as close to the wall as possible
  • Hold for 45 seconds
  • Repeat 3-4 times daily

Plantar Fasciitis Towel Stretch

  • Standing upright, facing a wall.
  • Place your big toe up against a box or step.
  • Bend your knee forward towards the wall until you feel a stretch on your foot.
  • Hold for 45 seconds
  • Repeat 3-4 times daily

Soleus Stretch Standing

  • Stand upright with the affected leg behind you
  • Bend the back leg while keeping your heel on the floor
  • Stop and hold when you feel a pull on the back of your leg
  • Hold for 45 seconds
  • Repeat 3-4 times daily

Anterior Tibialis Muscle Stretch

  • In a kneeling position, point your toes down
  • Sit back onto your heels until you feel a stretch on the front of your shin
  • Hold for 45 seconds
  • Repeat 3-4 times daily.

 

Hamstring Stretch for Plantar Fasciitis

  • In a standing position, place the affected leg in front
  • Keep the knee of the leg in front straight with the foot flat on the floor
  • Slowly reach down towards your toes until you feel a stretch on the back of your leg
  • Hold for 45 seconds
  • Repeat 3-4 times daily.

Physiotherapy with James McCormack

This is not medical advice. We recommend a consultation with a medical professional such as James McCormack. He offers Online Physiotherapy Appointments for £45.

Related Article: Plantar Fasciitis Strengthening Exercises

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