Stretches For Plantar Fasciitis And Heel Pain
I am always on the lookout for stretches and exercises that can help relieve my Plantar Fasciitis and painful feet.
This lead me to the Mobility Mastery site, where Elisha describes a great way to "trap" the fascia and stretch it, which can help with a wide variety of foot, heel and Achilles problems.?
One major cause of plantar fasciitis and pain on the heels or soles of the feet, is tight calf muscles.
This often overlooked problem can be treated easily and for free and should definitely be something you need to consider, along with getting proper footwear that gives the right amount of support to your arch and heel.
Compared to normal stretches, using products such as the Foot Rocker, this technique "pins" the fascia at the back of your leg, allowing for better manipulation. Whilst the Foot Rocker really helped me, I can see that this sort of exercise will be really helpful too.
Here is the video where Elisha explains and demonstrates the method.?
Plantar Fasciitis Stretches
Points to remember when doing this plantar fasciitis stretch:
- Don't put your weight down on your shin bone - angle the leg underneath you so that your weight goes to the side.
- Start higher up on your calf to begin with if it is too uncomfortable or painful.
- If you find the exercise too painful, try putting less weight on the leg until you are used to it.
- Make sure to use a foam roller without any grooves or peaks - smooth works best or the stretch may be too extreme.
She is using a smooth foam roller to balance on, which are quite cheap and are available from Amazon.
Apart from helping plantar fasciitis, this stretch will also be great for those of us who suffer from one of the following:?
- Shin splints
- Painful knees
- Problems with scar tissues in or around the ankle
- Compartment syndrome
The stretch may not be ideal for people with limited movement or for elderly people who find it hard to get up and down from the floor (let alone balancing on a foam roller).
This technique should also only be done once per day for around 5-10 minutes in total. Elisha has also said that you may find it hard at first, but it should improve with time and more practice.?
Stretches for heel pain
Elisha also shows a great stretch for reducing heel pain, which is also something I will start to try soon.
Interestingly, she also says that this particular stretch helps with restless leg syndrome, which I also suffer from at times. It will be interesting to see if this has an effect on that too.
The stretch is very similar to the plantar fasciitis stretch above, where you are pinning and stretching the fascia but this time she uses a lacross ball and then an additional weight.
Sitting on a chair, the lacross ball is places under the thigh, slightly to the outside and you then press down to help trap the fascia at the point where the ball is.
You then stretch the hamstrings by curling your toes back and also extending the leg up and down and also side-to-side, all of which will help you stay supple.?
These are both great stretches and Elisha definitely knows her stuff.
If you know of someone who could benefit from these stretches, please share!