Best 5 Plantar Fasciitis Stretches for Pain Relief

Has morning heel discomfort ever greeted you? If so, you've probably experienced one of the most common signs of plantar fasciitis: heel pain. Nearly 2 million people each year suffer with this illness, which is a prevalent source of heel discomfort. The good news is that stretches for plantar fasciitis, as well as other easy therapies, usually help it heal. If you're experiencing heel discomfort, stretching may help, but you should check with your doctor first to be sure it's actually plantar fasciitis.

What is plantar fasciitis?

The plantar fascia is a ligament that runs from your heel bone to the ball of your foot, and it is very thin and flat. It acts as a shock absorber and arch supporter while you walk or run. You can see and feel your plantar fascia if you wiggle your toes up and down.

Plantar fasciitis is thought to be caused by microscopic rips in this tissue, which can occur through overuse or repetitive strain on the foot. The illness can affect one foot or both feet at once, and symptoms include pain and stiffness.

The majority of patients experience plantar fasciitis pain at the heel, where the plantar fascia begins. Taking those first few steps after a period of inactivity (such as while sleeping) might be particularly unpleasant. That's why discomfort from sitting or standing for too long is common. Running, among other activities, may exacerbate the condition.

What are the best stretches for plantar fasciitis?

Thankfully, strengthening and stretching activities are effective in alleviating most cases of plantar fasciitis. Scientific studies confirm the importance of stretching for the treatment of plantar fasciitis.

The plantar fascia, calf muscles, and Achilles tendon are all good areas to focus on while stretching to alleviate plantar fasciitis symptoms. They can also help you build muscle in your feet and legs, which can help you walk more steadily and reduce the strain on your feet.

1. Toe extension

Pain and function could be enhanced by stretching the plantar fascia instead of only the Achilles tendon. If time is of the essence, calf and plantar fascia stretches are a good place to begin your workout routine.

The morning ache you feel in your feet may be alleviated by a simple toe extension stretch.

Step 1: 

One leg should be crossed over the other while you sit in a chair with your back straight. The leg that is crossed over top is the one you'll be stretching. If you have plantar fasciitis in both feet, you can begin with either leg on top. The plantar fascia in both feet can be stretched by alternating legs.

Step 2: 

One hand on your toes.

Step 3: 

Third, bring your toes and ankle as close to you as you can without hurting yourself until you feel a stretch down the sole of your foot.

2. Towel stretch

Your calf muscles and plantar fascia will both benefit from the towel stretch. And you can apply it in the morning before you even get out of bed if you suffer from painful heels. To begin, fold a towel in half along its length.

Step 1:

Relax in a chair and put your affected foot flat on the floor in front of you. 

Step 2: 

Wrap the towel around your foot and grasp the ends in your hands. The towel should be positioned so that the stretch pulls the top of your foot, not your toes.

 Step 3:

Feel the stretch in your calf and the sole of your foot, and then slowly draw the towel toward you.

3. Standing calf stretch

This standing calf stretch can help you maintain foot mobility by lengthening your calf muscle and Achilles tendon (behind your heel). Tight calf muscles are a known aggravating factor in plantar fasciitis.

Step 1:

Confront a wall and stand there. Put your palms flat against the wall and your arms out in front of you.

Step 2: 

Put the leg you wish to lengthen behind you. Maintain a flat heel and a straight leg.

Step 3: 

Flex the calf muscle of your rear leg by leaning forward on your bent elbows and front knee.

4. Toe curls

The toe curl is a great exercise for increasing plantar fascia flexibility and building arch support muscle in the foot.

Step 1: 

Put down a thin towel on the ground.

Step 2:

Scrunch the towel up toward you by curling the toes of the hurt foot.

Step 3:

Don't lift your heel off the floor; instead, use your toes to move the towel.

5. Ice bottle massage

Massage with an ice bottle is a fantastic technique for relieving the discomfort of plantar fasciitis. A frozen water bottle is all that's required. Take breaks if holding the bottle for long periods of time causes discomfort, and cover it with a washcloth or thin towel if it gets too chilly.

Step 1:

Put your foot on an icy water bottle to cool it off. 

Step 2:

Moving from your heel to your toes, roll your foot back and forth over the bottle.

Step 3:

Turn around and go in the opposite way.

Can stretching worsen plantar fasciitis?

Pain from plantar fasciitis may be exacerbated by overstretching or by extending incorrectly. However, doctors agree that the aforementioned stretches should alleviate your plantar fasciitis rather than aggravate it. How you stretch is very important. The stretches may be useless or even painful if performed incorrectly.

When you stretch, you might feel a slight pulling feeling. It shouldn't be painful, though. You may be stretching too far if you start to experience pain.

As your range of motion increases, stretching will cause less pain. You might perhaps do the stretches twice or thrice day. But don't go crazy, either. And if you can help it, try to refrain from doing things that aggravate your heel discomfort.