There are various stretch exercises you can do in order to relieve the pain of plantar fasciitis. The best time to start with some of these exercises is early in the morning before you get out of bed, seeing as sleep tightens the planta fascia. However, it’s not necessary to do all the exercises at once. Try to do a couple of them about 2-3 times a day.
Foot Stretching
Start by flexing your foot about 10 times using upward and downward motions. This exercise is particularly effective before stepping out of bed.
Toe Stretching
Following foot stretching, sit on the bed and place your heel on the floor. Now reach down and pull your big toe up and back towards your ankle. Your ankle should to remain on the floor while the rest of your foot is elevated. The pulling of your toe should last about 15-30 seconds and it should be repeated about 2-4 times in a single session. It is recommended to do this exercise several times a day.
Towel Stretching
This exercise is very simple to do. It’s best to find a comfortable and flat surface where you can sit down with your legs straight. Now take a rolled towel and place it underneath the ball of your foot. While holding the two ends of the towel in your hands, gently start to pull. It’s important to keep your knee straight during the exercise. Similar to the toe stretching, keep the pulled position for 15-30 seconds and repeat 3-4 times.
Ball Stretching
Another easy exercise involves a tennis ball or rolling pin. It can be done while sitting or standing, although standing is the best position. Simply place the ball or rolling pin underneath the arch of your foot and start rolling in the arch. You can do this exercise for as long as it feels comfortable.
Using these stretch exercises in conjunction with other aids such as night splints and shoe inserts can dramatically relieve the pain of plantar fasciitis.
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