The Plantar Fascia is a thick band of tissue on the bottom of the foot. It forms the arch of the foot and connects the toes to the heel bone. Inflammation or irritation of this tissue is called Plantar Fascitis. The pain can be either sharp, dull, aching or burning.
Plantar Fascitis occurs most frequently in men between the ages of 40 and 70 who are physically active. When the Plantar Fascia is stretched too far or too infrequently, it can cause inflammation of the tissue in addition to tiny tears in the plantar Fascia. The most common risk factors are:
- A sudden weight gain
- Flat feet, high arches and other problems with the arch of the foot
- Tight Achilles tendon
- Shoes with soft soles or bad arch support
- Long-distance running, running over uneven terrain or running downhill
There are several methods of treatment for Plantar Fascitis depending on the severity of the symptoms. Aspirin for pain relief and reduction of swelling combined with Plantar Fascitis stretches is the most conservative approach to treat this injury, according to WebMD.com.
The seated foot stretch is the most basic of the plantar fascitis stretches and should be the starting point for any healing program. The person sits on a floor with their legs stretched out in front. Place a strap around the ball of the problem foot and gently pull on the strap until a stretching sensation is noticed. Hold this position for 30 seconds then release the strap. Relax and breathe easily for 30 more seconds then repeat the exercise. Do this for three to five times.
The wall calf stretch should be the next exercise. Face a wall and place your hands on the wall at your head’s height. Move one leg backwards while bending the knee. Keep both feet flat on the ground. Lean towards the wall. When a stretch is felt in the back of the leg, hold this position for 30 seconds then repeat the exercise with the other leg. Wait for 30 seconds then repeat the procedure for three to five times.
Always consult with a physician about any medical condition.
Ask a foot doctor for advise about plantar fasciitis stretches
If you have questions about receiving care for a plantar fasciitis condition, contact podiatrist, Kerry E. Berg, DPM, at Intermountain Foot & Ankle at 719-594-9920.