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3 Easy Stretches To Help Plantar Fasciitis

Plantar Fasciitis is a common ailment that affects the bottom of your feet. It can be caused by any number of things including overuse, improper footwear, or even an inherited predisposition. The pain typically occurs in the morning and subsides throughout the day but if left untreated it will eventually lead to chronic heel pain. Stretching is one way to help alleviate discomfort and prevent future injury which is why we've compiled three easy stretches for you to try at home!

3 Easy Stretches To Help Plantar Fasciitis

The affected tissue can be found beneath our arch but it often causes stabbing pain in heels that last for months at a time!


How Long Does It Take For Plantar Fasciitis To Heal?

With the use of home remedies, more than 95% of patients with plantar fasciitis are able to heal within 6 months. While six months may seem like a long period for some people but when you compare this time span against what can happen after surgery that's not all bad right?


If your symptoms persist even after several weeks of self-care then it means there is another issue at hand which needs addressing by either seeing an orthopedist or podiatrist depending on circumstance as well as a physical therapist if needed in order to get diagnosed correctly and find out just how serious things really are so don't wait until it's too late!


What Are The Risk Factors?

People with the following conditions are at risk to suffer from plantar fasciitis:

  • Flat Feet

  • High Arches

  • Obesity

  • Atrophy of the fat pads

  • The disparity in leg length

  • Shortened Achilles tendon

  • Deconditioning after a traumatic injury

  • Sports Injury

  • Running barefoot

  • Inappropriate footwear

  • Muscle spasms

  • Overpronation

  • Ankle mobility issues

  • Muscle weakness


How Is Plantar Fasciitis Diagnosed?

Your medical history and physical examination are used to diagnose plantar fasciitis. During the examination, your doctor will look for painful spots in or around the bottom of one's feet that may be causing discomfort when walking on it barefoot- which could alert them towards what might have caused this pain!

Sometimes they will use MRI and X-rays to make sure there's nothing else causing the pain like a fracture.


3 Easy Stretches To Help Plantar Fasciitis

Stretching can relieve the tension in your foot and calf, which helps with Plantar Fasciitis. It's an easy way to immediately feel relief from pain as well as a gradual decrease of symptoms over time! It is recommended that these exercises be done twice or three times each day because they should not become uncomfortable.


  1. Calf Stretches

If you have plantar fasciitis, the pain in your feet and calves can be made worse if there's stiffness in these muscle groups. To relieve this discomfort, try calf exercises to loosen up those tight muscles!

Leaning your hands against a wall does this. Then straighten the injured leg's knee and bend the other leg's knee in front of it. Maintain a flat foot on the ground with both feet. Keep in mind that the extended leg should have a stretching feeling in the heel and calf. Hold this posture for a total of ten seconds. Repeat this process two or three times more.


  1. Rolling Stretches

This is a great way to loosen up the feet and get them ready for whatever you're doing that day. Rolling back and forth with something like an ice cream ball or even just wearing tennis shoes all day can be really uncomfortable, so this stretch will help relieve any tension in those tight muscles!


Some people use foam rollers at home but they are not necessary if we have another rolling pin handy as well which works perfectly fine too.


  1. Plantar Fascia Stretches

Try sitting in a chair and crossing the affected heel over the other leg to alleviate plantar fascia muscle stiffness. Then, while holding the foot in your opposite hand, pull the toes toward the shin to produce tension in the arch.


Feel for tightness in the plantar fascia with the other hand on the bottom of the foot. If holding the foot is difficult, use a towel to grip and extend it. Hold this posture for at least 10 seconds. Rep this process two to three times more.


If you’ve been experiencing heel pain or discomfort, it could be plantar fasciitis. But don’t worry! Give these three simple exercises a try and see if they provide relief for your foot pain. Remember to stretch regularly in order to prevent future issues with plantar fasciitis. Call us today for more information on our services and how we can put an end to your plantar fasciitis once and for all.

Remember, The 3 Arches of Your Feet Still Need Support!

Maybe you have already felt the first symptoms of balance disorders or you want to prevent them from appearing in the first place. Consider getting a foot orthotic device or simply take care of your feet. Start by washing them thoroughly with a gentle soap whenever you take a shower. Being a very complex support system, your feet are your first line of defense against balance-related issues, since their arches provide you with the stability you need in your daily life. It’s time to put your foot down and push back against balance issues. With both feet on the ground, dedicate yourself to keeping them comfortable and healthy. Give us a call and we will scan your feet to make you custom orthotic inserts.


The Shoe Doctor has specialized in providing custom orthotics for 20 years. The right orthotic insoles can greatly reduce foot, knee, and hip pain while increasing performance and comfort. Russell at The Shoe Doctor will help educate and assist you in finding the perfect solution for your particular situation. We will create a 3D map of your feet and make custom orthotics for your hiking boots, everyday shoes, and everything else in between. These orthotics, along with our expert advice, will get you using orthotics like a pro, and have you performing at the peak of your abilities in no time!  If you are in the San Francisco Bay Area, give The Shoe Doctor a call to get the best custom orthotics in the area! We are here to assist you, schedule your free consultation here!