Stretches to Help Prevent Plantar Fasciitis

by | Feb 27, 2017 | Heel Pain

Plantar fasciitis is the most common cause of heel pain in adults, with about 3 million cases per year in the United States alone. Stabbing pain with the first few steps of the morning is the most classic symptom—it’s enough to make you want to stay in bed all day! Pain can also increase after periods of activity, and that can seriously impair your ability to live your best life.

Fortunately, most cases of plantar fasciitis respond well to conservative treatments. In fact, you can often prevent the pain before it even starts through practicing some simple stretches. Here are a few to try.

  • While sitting in a chair or couch, use your toes to grasp a small hand towel and pull it towards you, then push it out again. You can also try picking up marbles or other small objects and placing them into a cup. This strengthens the muscles in the arch of the foot.
  • While seated, roll a spherical or cylindrical object (such as a water bottle or golf ball) under your arch to massage the muscles.
  • Also while seated, cross one leg over the other knee, grab your biggest toe with your hands and pull it gently back toward your body, holding for about 20-30 seconds. Repeat 3 times, then switch.
  • Wrap a resistance band or even a folded towel around the bottom of the foot and your arch. Grab the ends of the band and pull the tops of your feet toward yourself. Again, try 3 sets of 20-30 seconds each.
  • Perform a standard standing calf stretch. Place your hands on a wall in front of you, keep your back knee and leg straight, and step forward with your other leg until you feel the stretch in your calf muscles and arch of your trailing leg.

We certainly hope that the above stretches will help you to keep your calf and foot well conditioned and resistant to developing plantar fasciitis. However, if you’re experiencing frequent or chronic pain that isn’t getting better (or isn’t getting better enough), get the help you need from Omega Medical Group. We focus on solutions for your plantar fasciitis pain that allow you to remain as active and mobile as possible at all stages of the healing process.

You can request an appointment online, or call (305) 514-0404 to schedule at either of our Miami-area offices.