If your doctor says you have plantar fasciitis, a condition that causes pain in the heel and arch of your foot, you might want to limit your walking. Your doctor may also prescribe stretches, exercises, or other remedies to help you feel better.
You can do some plantar fasciitis stretches to help relieve pain and stiffness at home, but it’s important to visit your doctor if these stretches aren’t helping. They may recommend physical therapy or surgery if other treatments fail to ease your pain.
Tiptoes are a good exercise for people with plantar fasciitis because they can help stretch and strengthen the muscles in the feet and legs. They’re also a great way to improve your balance and flexibility.
They’re a good alternative to walking for many people with plantar fasciitis because they don’t put as much pressure on your feet, so you’re less likely to experience pain or other symptoms.
It’s also a good way to stretch the calf muscles, which can be tight from overuse and weight gain.
You can do this a few times a day and should be able to feel some relief from the pain. You can also massage the affected area to help with pain and inflammation.
One of the easiest stretches for people with plantar fasciitis is called toe extension. You can do this anywhere at any time, and it’s a great way to stretch the arch of your foot and the calf muscles that are linked to your feet and toes.
The goal is to bend your ankle and toes up as far as you can, while stretching the calf muscles. You can do this for a few minutes, two to three times a day, and it should provide some pain relief.
Another calf stretch is the toe curl. This can be done sitting on a chair or on the floor, and it is a great way to help improve your flexibility and strength in the foot.
If you’re in a hurry, you can do this exercise from the couch or chair. Place the foot that is affected by plantar fasciitis over the unaffected foot and use your free hand to reach down and pull your big toe up and backwards. Hold this position for 30 seconds and you’ll feel some pain relief instantly, as well as a stretch in your calf and your foot.
Doing this for a few minutes, twice a day should be enough to relieve some of your plantar fasciitis pain and stretch out the muscles in your feet and legs. You should see improvement in your foot and leg pain within a few weeks, but it’s important to speak to your doctor if you have any questions or concerns about this stretch.
In addition, it’s important to remember that you shouldn’t try this stretch if you have a high risk of developing plantar fasciitis, such as if you are overweight or have diabetes or other health conditions.
