The plantar fascia is a ligament that runs along the bottom of each foot, connecting the heel bone to the toes. When this ligament is injured or inflamed, the result is usually heel and arch pain. One way to prevent or relieve tension and pain in the heel, arch, and sole of the foot is by stretching. To stretch the plantar fascia and relieve tightness under the foot, you can do a foot pull. Sit with one leg crossed over the other, then grab all of your toes and pull them as a unit back towards your shin, until you feel a pull in the bottom of your foot. Hold for 10 seconds and repeat 10 times. To massage the plantar fascia, roll a tennis ball forward and back with the bottom of your foot for 5-10 minutes a day. To learn more about plantar fascia stretches, please consult with a podiatrist.
Stretching the feet is a great way to prevent injuries. If you have any concerns with your feet consult with the foot specialists from Marvel Foot & Ankle Centers. Our doctors will assess your condition and provide you with quality foot and ankle treatment.
Stretching the Feet
Stretching the muscles in the foot is an important part in any physical activity. Feet that are tight can lead to less flexibility and make you more prone to injury. One of the most common forms of foot pain, plantar fasciitis, can be stretched out to help ease the pain. Stretching can not only ease pain from plantar fasciitis but also prevent it as well. However, it is important to see a podiatrist first if stretching is right for you. Podiatrists can also recommend other ways to stretch your feet. Once you know whether stretching is right for you, here are some excellent stretches you can do.
- Using a foam roller or any cylindrical object (a water bottle or soda can will do), roll the object under your foot back and forth. You should also exert pressure on the object. Be sure to do this to both feet for a minute. Do this exercise three times each.
- Similar to the previous one, take a ball, such as a tennis ball, and roll it under your foot while seated and exert pressure on it.
- Grab a resistance band or towel and take a seat. If you are using a towel, fold it length wise. Next put either one between the ball of your foot and heel and pull with both hands on each side towards you. Hold this for 15 seconds and then switch feet. Do this three times for each foot.
- Finally hold your big toe while crossing one leg over the other. Pull the toe towards you and hold for 15 seconds. Once again do this three times per foot.
It is best to go easy when first stretching your foot and work your way up. If your foot starts hurting, stop exercising and ice and rest the foot. It is advised to then see a podiatrist for help.