If not adequately treated, plantar fasciitis can affect the way you carry out your day to day activities. In fact, severe cases of plantar fasciitis can lessen your ability to walk. In simple terms, it is imperative to treat plantar fasciitis as soon you notice the first symptoms to help avoid unbearable pain later on.
While there is an array of ways to treat plantar fasciitis, stretching the affected foot is one of most effective. The most efficient stretches for plantar fasciitis not only get rid of the pain but also promote healing.
The stretches are designed to lessen the inflammation of the plantar fascia, the tissue that connects the heel and the toes. Note that it is the inflammation of the plantar fascia that causes pain. These exercises are outlined below.
Stretching the Calves
As the name suggests, this exercise aims at stretching at the calf. Plantar fasciitis affects the calf substantially, and thus it goes without saying that exercising it would be an important step towards healing. The exercises focus on stretching the two muscles found in the calf. To perform the calf stretch:
- Stand against a wall or table
- Slide the affected foot back gently until you feel a burning sensation in the calf
- Stay in this position for about 30 seconds
- Bend both knees slightly once the frame is over to subject the foot to add even more pressure
- Hold this position for 30 seconds
For fast results, be sure to repeat this exercise several times every day. Consider wearing plantar fasciitis shoes to offer support to heel so that you can hold the respective positions long enough.
Massaging the Affected Foot with Ice
While not many people know about it, massaging the foot with ice is one of the highly efficient stretches for plantar fasciitis. To perform the stretches:
- Fill a small plastic bottle with water
- Place the bottle in a freezer
- Once the water has frozen, take the bottle and place it on the floor
- Place the affected foot on the bottle and start rolling the bottle back and forth
- Repeat the procedure a couple of times
Massaging the foot with ice helps relax the sole and lessen the inflammation.
Stretching the Calves in Bed
Hailed as one of the most efficient stretches for plantar fasciitis, this one helps minimize plantar fasciitis pain when you wake up in the morning. To perform it:
- Take a belt, towel or long sock
- While in a sitting position, keep the leg straight
- Place the towel closer to the toes and pull gently
- Maintain this position for 30 second
- Repeat the procedure a couple of times before leaving the bed
Massaging the Affected Foot with a Tennis Ball
Just like every other exercise for plantar fasciitis, this one seeks to reduce pain and ensure the foot heals fast. It is the ease of executing it that sets it apart from other exercises, though. To perform it:
- Get a tennis ball
- Place it on the ground
- Place the affected foot on the ball and start rolling it slowly
- Keep adding pressure with every roll
- Repeat the procedure for a few minutes
Stretching the Soles
It is likely that you have heard that this is one of the efficient stenches for plantar fasciitis. To perform it:
- Pull the toes gently using your fingers until you feel a burning sensation
- Hold the position for 30 seconds and let the pressure go towards the heel
- Repeat the exercise a few times every day
The above exercises are recommended by doctors and are regard as one of the best options for anyone in pursuit of how to cure plantar fasciitis fast. They are natural, have no side effects and most importantly, they can be performed anywhere, anytime.
Thus, before considering other options such as surgery, try out any of the above stretches and stick with the one that works for you. Efficient stretches for plantar fasciitis should have positive results within 4 weeks but only when performed regularly.