The plantar fascia is the tissue that connects the heel bone to the toes. It stretches when you plant your foot on the ground and contracts when you lift up, but if it’s too tight or inflamed plantar fasciitis can occur. The typical symptoms of plantar fasciitis are pain in your heel, arch of the foot, or along the bottom of your feet; this pain may be worse first thing in the morning or after periods of rest. To help soothe plantar fasciitis pain there are a number of stretches that can be done at home.
Stretch Your Feet With a Book
One easy way to stretch your feet is to place a book or other object with a flat bottom under the ball of your foot and then press down. You can hold this position for about 20 seconds before releasing. Repeat on the other foot.
Stretch Your Heel With a Water Bottle
Another simple heel stretch you can do at home is by filling a stainless steel water bottle with a little bit of water and then placing your heel on it. Push down onto the bottle to stretch your plantar fascia, hold for 20 seconds, and release. Repeat this stretch at least three times per day or after periods of rest when plantar fasciitis is prevalent.
Stretch Your Calf Muscles
Calf stretches are also helpful for plantar fasciitis. If you have a water bottle, then this is an easy stretch to do by laying on your back and placing the bottom of the water bottle under one ankle while keeping your foot flat against the ground. Use both hands to push down onto the water bottle as if trying to scrape the wall with your heel. Hold this plantar fasciitis stretch for 20 seconds and swap sides.
Stretch Your Toes to Relieve Plantar Fasciitis Pain
Plantar fasciitis can also occur in the toes, so it is important to do stretches that target them as well. One easy way you can do this is by using a pencil or other object to stretch your toes. Place the item in between your toes and then use your hand to pull it towards you, stretching your toes. Hold this position for 20 seconds before releasing. Repeat at least three times per day.
Rolling stretchers are also a plantar fasciitis pain reliever.
To use one, place your foot on the stretcher and roll it back and forth under the bottom of your feet to soothe plantar fasciitis pain. Repeat for 20 seconds before switching sides.
Towel curls are also a good way to stretch your toes.
To do them, roll up a towel and place it under the ball of your foot. Use your toes to curl the towel towards you, hold for 20 seconds, and release. Repeat at least three times per day.
Seated foot stretch
Another plantar fasciitis stretch you can do at home is a seated foot stretch. To begin, sit on the floor with your legs out in front of you and use one hand to grab around your big toe so that it is secure but not pulled down towards the ground. Next, pull up slowly until there are only about two inches between your heel and the ground, hold for 20 seconds before releasing. Repeat plantar fasciitis stretches at least three times per day to prevent plantar fasciitis from coming back after treatment.
Marble pickups plantar fasciitis stretch
This plantar fasciitis stretch is a variation of the towel curl. To begin, place marbles in front of you and then use your toes to pick them up one by one while keeping your heel on the ground. Repeat plantar fascia plantar fasciitis stretches at least three times per day.
Other natural remedies at home
Plantar fasciitis includes using a heating pad on your feet, taking ibuprofen or other pain medications, and icing your heel. If you are having trouble with plantar fasciitis, be sure to speak with a doctor about the best treatment plan for you.
Additionally, here are some tips to help prevent plantar fasciitis from returning:
Wear shoes with good arch support
If you are having plantar fasciitis, be sure to wear comfortable shoes that support the arch support built-in. This will lessen the strain on your plantar fascia.
Do stretches regularly for plantar fasciitis
Stretching your plantar fascia, calves, and toes can help to keep them flexible and lessen the chance of plantar fasciitis returning.
Avoid activities that cause heel pain
If you want plantar fasciitis treatment to work, be sure not to do activities that put a lot of strain on your feet. This includes exercising and wearing high heels or flip-flops for long periods of time.
Try to maintain a healthy weight reduce wait on your feer
Being overweight puts a lot of extra strain on your plantar fascia, which could lead to plantar fasciitis. If you are experiencing plantar fasciitis for the first time and have recently gained weight, try to lose some pounds as this can help prevent it from returning in the future.
Ice your heel pain after periods of activity
If you are feeling pain in your heel after a day of activities, ices can help to soothe the inflammation. Place an ice pack on your heel for 15-20 minutes and repeat as needed.
Take over-the-counter medications
Taking ibuprofen before plantar fasciitis pain starts can help to reduce swelling and discomfort.
Schedule an Appointment with Your with Board- Certified Podiatrist if Plantar fasciitis pain persists
It is important to speak with a board-certified podiatrist or foot doctor if plantar fasciitis pain has not gone away after a month of treatment. There may be an underlying condition causing the plantar fasciitis, and it needs to be diagnosed before more effective treatment can begin. Schedule an appointment at one of our offices in Katy, Cypress, Copperfield, West Houston, Memorial, or Galleria areas with the experienced podiatrists at Your Total Foot Care Specialists today or contact us at 281.395.FEET (3338).