Effective Plantar Fasciitis Stretching

By: Teddy Stevennson Click author's name for more of his/her articles

Plantar fasciitis is a painful and stubborn condition. At its most extreme, the worst cases of plantar fasciitis can possibly lead to ruptures in the ligament. If left unresolved, plantar fasciitis can develop into a chronic problem.

Below are easy-to-follow basic exercises to relieve the symptoms of plantar fasciitis. We cannot emphasize enough that the exercises need to be done very carefully without over-stretching.

Basic Stretch

The most basic stretch of the calf muscle and plantar fascia and we advise all stretching plans should begin with this stretch. Patients should do the seated foot stretch exercise for a number of days prior to beginning the more challenging exercises.
Begin by sitting on the floor, with your legs stretched out in front of you.
Loop a strap around the front of the foot and gradually pull the strap tight towards you, keeping your legs straight.
Only pull until you feel a gentle stretch, then hold the position for close to thirty seconds.
Relax for thirty seconds and repeat 3-5 times.

Wall Stretch

The wall calf stretch provides for a deeper stretch than the seated goot stretch, but still permits you to control the depth of stretch.
Don't begin performing this stretch until you have improved basic flexibility by doing the Seated Foot Stretch.
Stand looking at a wall and place your hands on the wall at eye level.
Extend one leg backwards, bending the front knee. Make sure both feet remain flat on the floor (i.e. don't let your heels rise up).
Lean forwards, permitting the front knee to bend until a gentle stretch is felt in the rear leg behind the knee.
Hold for thirty seconds, then repeat with the other leg.
Rest for thirty seconds, then repeat 3-5 times.

Step Stretch

This is the most difficult stretch for the calf muscle and Achilles tendon. It is harder to hold than the previous two so extra care should be taken not to overstretch.
Stand on a stair on the balls of your feet. Hold on to the stair rail or a wall for support.
Gradually lower your heel over the edge of the step until you feel a gentle stretch in your foot and in your calf muscle.
Hold in a nice easy stretch for thirty seconds. Repeat with the other foot.
Rest for thirty seconds, then repeat 3-5 times.
Once you master the exercise, you will be able to stretch both feet at the same time.

Plantar Fascia Massage

This exercise involves rolling the arch of the foot over a massage ball while standing or sitting. Give the foot and ankle full range of motion in all directions while rolling the arch over the massage ball. This exercise both lengthens the muscles along the arch of the foot and eases stress. It should be combined with all of the above stretches.
Roll for approximately 30 seconds each foot.
Rest for thirty seconds.
Repeat 3-5 times.

Early diagnosing and a mapped out treatment system are crucial for curing plantar fasciitis. If treatment is delayed or inadequate in the initial stages of the condition, the condition can take 6-18 months or more to be fully treated. Nevertheless by following a suitably detailed treatment schedule and mixing several of the individual treatment methods available, thankfully in the vast majority of reported cases, non-surgical treatment cures the condition. Only in the worst cases is invasive plantar fasciitis treatment required.

It can take several months for symptoms to go away and the plantar fascia to be fully healed. Remember that a damaged ligament (even microscopic tears) only comes about after repeated and long-term stress and to counter this, extended treatment is required. Further, the longer the patient has had plantar fasciitis and the more severe the heel pain, the longer the treatment will be required for.

Article Source: ABC Article Directory

About The Author: Teddy Stevennson has more than 30 years experience of plantar fasciitis treatment. For a comprehensive review of plantar fasciitis treatments including plantar fasciitis night splints, shoes and exercises visit www.Plantar-FasciitisTreatment.com.