Plantar Fasciitis

Share This:

Plantar Fasciitis Stretches

For every given scenario, there are always multiple outcomes depending on which information is provided or researched. The internet is full of so many pages of irrelevant information that is just copied and pasted, and because it is so frequently copied becomes the voice of the topic whether it is right or not.

One issue is information that claims inflammation of tendons and ligaments is treatable by stretching. Ligaments are a piece of tissue that joins two bones together creating stability. Stretching is not a capability that this piece of tissue has.

Take for example the plantar fascia. This is a ligament that creates the arch of your foot. The plantar fascia connects the heel bone to the metatarsals (balls of your feet) to help with proper balance and gait.

Stretching the injury during the recovery process of any muscle, tendon or ligament is not good. Restricted mobility is required during the recovery of a broken or fractured bone, and the same should be done for an injury to a ligament, tendon or muscle. During the healing process, stretching any tissue, such as the plantar fascia, causes inflammation and pain. Your body works at bringing the ligament back to where it needs to be during periods of rest. The pain that is being felt when the first few steps are being made in the morning is all of the healing that's occurred over the course of the night that is now being disrupted.

When stretching the plantar fascia is talked about, the ligament itself cannot be stretched, but the muscles around that area can be stretched and warmed up to help alleviate some of the pain that could occur due to re-tearing of the plantar fascia.

Below is a list of stretches that will help limber up the surrounding muscles.

Dorsiflexion
Figure 1 - "Do not use your hands to stretch your toes"

Dorsiflexion

When you are sitting down, lift your toes up as high as you can towards your calf. This is called dorsiflexion. This is a great stretch to help with tight calf muscles and extensor tendons on the top of the foot. DO NOT use your hands to help pull your toes up further! This added pressure will cause damage to the plantar fascia!

Rolling
Figure 2 - "Any change in pressure on the bottom of your foot will cause damage"

Rolling

This is an exercise where you're told to use a round object to massage the ligament by applying downward pressure. This WILL hurt your plantar fascia. The plantar fascia is like the string of a bow. It remains tight and straight, and no form of pressure is needed for the string to do its job. Any change in pressure on the string will cause the bow to work differently. No pressure should ever be put onto your plantar fascia.

Calf Stretch
Figure 3 - "Keep heel firmly planted on ground for safe stretching"

Calf Stretch

Place the leg to be stretched behind you and lean forward, ensuring the heel is kept in contact with the floor at all times. Hold the stretch for 30 seconds and repeat three times. This can be repeated throughout the day and should not be painful. A stretch should be felt at the back of the lower leg. If not, then move the back leg further back. A more advanced version is to use a step and drop your heel down off of it. This more advanced version should not be attempted by anyone who has any pain from plantar fasciitis.

Stretching On A Step
Figure 4 - "This will cause injuries. Do not do this if you plan on healing your plantar fasciitis"

Stretching On A Step

This stretch will cause injuries! When standing half on the step, the corner of the step is putting pressure on the plantar fascia. The more you let your heels go down the more pressure is applied and the more damage you are doing to your plantar fascia.

Copyright 2011-2024 King Brand Healthcare Products® Limited. All Rights Reserved. Ankle Ice Packs Comparision, Back Ice Packs Comparision, Elbow Ice Packs Comparision, Foot Ice Packs Comparision, Knee Ice Packs Comparision, Leg Ice Packs Comparision, Shoulder Ice Packs Comparision, Wrist Ice Packs Comparision, Ankle Injury Treatment, Back Injury Treatment, Elbow Injury Treatment, Foot Injury Treatment, Healing Therapy and Injury Treatment, Knee Injury Treatment, How to Tape Injuries. King Brand® ColdCure® Cold Therapy ice packs and gels are the best solution to your ankle soft tissue injury. King Brand® ColdCure® RigiGel® Ankle Wraps hold the cold longer, stay in place and are safer than any other product. Treat your ankle pain with King Brand® for the best results.