Physical Therapy Plantar Fasciitis Stretches to Relieve Arch and Heel Pain

Physical Therapy Plantar Fasciitis Stretches to Relieve Arch and Heel Pain

Physical Therapist Plantar Fasciitis stretches for stretching tight calf muscles and plantar fascia tissues in the arches of feet for Plantar Fasciitis relief (heel or arch pain). 4 stretches for your calves, achilles tendons and arches guided by Michelle from

SUBSCRIBE:

Please scroll down for more information on Plantar Faciitis stretches.

What is Plantar Fasciitis?

Plantar Fasciitis is a commonly occurring foot condition that involves degeneration of the Plantar Fascia tissues close to the heel bone beneath the sole of the foot.

Plantar Fasciitis is caused by various factors that place strain on this thick band of tissue that runs under the foot including: high impact exercises such as running, body weight, hormonal changes and foot or lower limb biomechanics that influence foot alignment with weight bearing.

Plantar Fasciitis Symptoms

Plantar Fasciitis typically causes heel pain with weight bearing especially in the morning. Discomfort can settle during the course of the day. Pain may extend from the heel into the arch. Point tenderness is usually present when pressing the inside of the heel. Calf stretching may reproduce the foot pain.

Plantar Fasciitis Stretches

This exercise video shows you 4 stretches for relieving tightness in the calf muscles and the plantar fascia tissues that run from the heel to the the ball of the foot.

Plantar Fascia stretches should be gentle and pain free – if discomfort occurs with or after stretching decrease the intensity and duration of stretches or cease altogether until discomfort settles..

Plantar Fasciitis Stretch 1

This is a stretch for the 2 bellies of the right calf muscle (gastrocnemius) and the arch of the right foot (plantar fascia and muscles under the arches).

Action
*Place your right heel close to the wall and ball of the foot upright against the wall
*Move your hips forwards to the wall
*Aim to keep your right leg straight
*Push down through your right heel if you wish to increase the stretch
Hold this stretch for up to 30 seconds, repeat 2-3 times

Plantar Fasciitis Stretch 2
Stretch for the outside belly of the right calf muscle and the arch of the right foot.

Action
*Place your right heel close to the wall
“Turn your right foot outwards to 2 o’clock position upright against the wall
*Move your hips forwards to the wall
*Turn your trunk towards the left
*Try to keep your right leg straight
*Push down through your right heel to increase the stretch
Hold the stretch for up to 30 seconds, repeat 2-3 times

Plantar Fasciitis Stretch 3
This stretch for the inside belly of the right calf muscle and the arch of the right foot.

Action
*Place your right heel close to the wall
*Turn the ball of your right foot inwards up against the wall
*Move your hips forwards to the wall
*Turn your trunk to the right
* Aim to keep your right leg straight
*Push down through your right heel to increase the stretch
* Hold for 30 seconds, repeat 2-3 times

Plantar Fasciitis Stretch 4
This stretch is for the right achilles tendon (lower than the calf) and the arch of the right foot

Action
*Place your right heel close to the wall and ball of the foot upright against the wall
*Move your hips forwards to the wall
*Bend your right knee forwards into the wall keeping the ball of your foot upright against the wall
*Maintain for 30 seconds, repeat 2-3 times

Plantar Fasciitis Treatment

Plantar Fasciitis stretches are usually incorporated into a comprehensive Plantar Fasciitis treatment regime which may also involve: ice/cold therapy heel wedge or cushion support, taping the arch, soft tissue massage, muscle strengthening, orthotic inserts to correct foot alignment, topical anti inflammatory gel or oral medication and/or corticosteroid injections.

If you suspect you may have Plantar Fasciitis seek accurate diagnosis and treatment from a health professional to ensure a correct diagnosis and reduce the likelihood of developing chronic foot pain. Appropriate health professionals include your Physical Therapist, Podiatrist and/or doctor.

Recommended


Joint Pain Pregnancy

Joint Pain Pregnancy Third Trimester

Joint Pain Pregnancy Relief

Joint Pain Pregnancy Symptom