Resources / Knowledge

  • Author | Jordon Washington
  • Date | 5/16/2022 10:05 am
6 Stretches to Relieve Plantar Fasciitis Pain

6 Stretches to Relieve Plantar Fasciitis Pain

We often spend a lot of time on our feet. Whether it is for our job or our hobbies, pain on the bottom of the foot can be a near debilitating nuisance. Every day, we exert the entire weight of our body onto the bottom of our feet. Over time, the pressure of this exertion can cause muscle tissue on the bottom of our foot to become inflamed, leading to plantar fasciitis.

What is plantar fasciitis?

In reality, plantar fasciitis is a catch-all term for any pain at the bottom of the foot. However, the plantar fascia itself is a sheath of connective tissue that runs from the heel of the foot toward the toes. This tissue can become quite inflamed and, as a result, create a lot of tension from the back of the foot to the front. Treating the issue involves loosening the inflamed tissue to increase mobility and reduce pain.

6 stretches for plantar fasciitis pain:

Number One: Ball Smash

First, grab a ball, whether it is a tennis ball, golf ball, or lacrosse ball and apply pressure to the bottom of your foot. Be warned that you will feel some pain. 

Roll the ball back and forth from the back, at the heel, to the front of your foot. As you roll, make sure to contract and relax the calf muscle - this helps to loosen the tissues in the plantar fascia and break up any scar tissue that may have developed, causing tightness in the foot.

Number 2: Anterior Calf Stretch

The goal here is to stretch the front part of our foot and ankle.

While standing, push your toes into the ground and pull the front of your ankle toward the ground. Place the outside of your foot on the ground and stretch your ankle, pushing it towards the ground again. Repeat from every angle.

Number 3: Calf Stretch

Tension on the calf muscle will, in turn, create tension in the bottom of the foot.

Begin by placing one foot against a wall. Position the ball of your foot on the wall and your heel on the floor. Lean your upper torso forward to create a stretching sensation in your calf muscle.

Number 4: Calf Smash

While seated, take a lacrosse ball or golf ball and press the ball into tissue where your calf muscle attaches to the shin bone. This helps to loosen up the tissue in the calf muscle, releasing tension and helping to alleviate the cascade of tightness into the bottom of the foot.

Number 5: Pigeon Pose Stretch

Begin by laying on your stomach. Push your torso up from the ground and cross one leg in front of your body while bending your knee and facing the bottom of your foot outwards.

Lean forward into the leg across your body. Therefore, you should feel this stretch in your glutes or butt muscles.

Stretch for as long as desired and repeat with the opposite leg.

Number 6: ICE

Admittedly, this one is not a stretch. It is important, though, to ice areas experiencing pain to help reduce inflammation and pain.

Find Long-Term Relief with a Professional

These stretches will help alleviate some of the tension and pain at the bottom of your foot, but seeing a professional can help you find long-term relief. Visit the professionals at your nearest Sport Ortho Urgent Care today to receive your personalized care plan.