A sharp pain felt suddenly in your heel may bring new awareness to a thin ligament you may not even have known existed until this jolt. This thin ligament called the Plantar Fasciitis connects your heel to the front of your foot and is the primary cause of heel pain reported by more than 50% of Americans.
Because tight muscles in your feet or calves can cause increased pain in the Plantar Fasciitis, there are some simple stretches you can try at home that may relieve this unwelcome discomfort.
Plantar Fasciitis Stretches
Calf stretches: Stand an arm’s length from the wall with your right foot behind your left and slowly and gently bend your left leg forward. Keep your right knee straight with your right heel on the ground. After holding for 15-30 seconds and repeating a few times, reverse your leg position and repeat the stretch.
Stretches using a chair:
- Roll your foot back and forth over a frozen water bottle, foam roller or ice cold can. Do this for a minute, then rest before repeating.
- Cross one leg over the other for the big toe stretch. Pull your big toe gently towards you. Don’t pull too hard, but attempt to hold the stretch for 15-30 seconds. Rest and repeat up to three times.
- Using a towel as an exercise strap, place the towel under the arch of your foot. Hold both ends of the towel gently, pulling the top of your foot towards you. Hold for 15-30 seconds and repeat three times. Repeat with the other foot if necessary.
Contact Advanced Foot and Ankle Specialists
At Advanced Foot and Ankle Specialists, our staff promises outstanding care for Plantar Fasciitis along with other foot and ankle disorders. Our podiatry practice features the latest in podiatry equipment and highly trained medical staff. Dr. Kennedy Legel and his staff offer the best care in their state-of-the-art facility in Dallas, TX. Contact us today at (214) 366-4600 to schedule your Plantar Fasciitis treatment.
