This Simple Stretch May Be the Quickest Cure For Plantar Fasciitis
While there is no such thing as an immediate cure for plantar fasciitis, the most common type of heel pain, this simple stretch is perhaps the closest thing to it.
Watch as Dr. Berg explains why most conventional stretches for plantar fasciitis takes too long and is not as effective as this one, then goes on to demonstrate the correct stretch. If you cannot watch the video now, then read our written instructions and notes below.
- Firstly, rate your pain level from 1 to 10 (the higher the number, the most severe the pain) before actually doing this exercise. You’ll rate it again after performing the exercise.
- Sit with your foot rested on your knee
- Slowly stretch the toes downwards then release. This stretches the top of the foot and the muscles around the shin rather than the calf muscles.
- Repeat this stretch for 10 to 20 times on each foot.
If the above method proves to be difficult for you, then another way of performing the same stretch is:
- Kneel down on your bed or sofa with both knees together
- Press your bottom down onto the heels of your feet. You can also rest a pillow between your bottom and the back of your legs if it’s more comfortable for you.
- Berg mentions that the worse thing you can do is to stretch/pull or massage the plantar fasciia as it only makes it worse by tearing the tendons and ligaments.
- While he does say that stretching or pulling the plantar fasciia is not good, there have been many cases where the wall stretch and towel stretch have helped relieve pain from mild plantar fasciitis.
- This stretch is also effective for reducing the symptoms of flat feet and fallen arches, or any other condition that causes pain at the bottom of your foot.
- Berg also states that performing this stretch once a day for a week, the pain at the bottom of your foot may never come back unless you have some systemic problem such as arthritis or gout.
There are no quick fixes or cures for plantar fasciitis, and while this stretch has proven to work for many, how effective it is and how long it takes to take effect will differ from person to person.