Plantar fasciitis can make it hard to stand or walk. Heel pain is no joke, and it can interfere with your daily life.
Did you know that stretching can sometimes help you manage this condition? Here are a few stretches you can use.
The Towel Stretch
To complete this stretch, do the following:
- Sit on the floor with your legs straight out in front of you.
- Place a towel around the ball of your foot.
- Gently pull the towel toward you, keeping your leg straight.
- Hold the stretch for 15 to 30 seconds.
- Repeat with the other foot.
- Complete this stretch two to three times.
The Calf Stretch
To complete this stretch, do the following:
- Stand facing a wall.
- Place your hands on the wall at shoulder height.
- Step back with one foot.
- Keep your heel on the ground while bending your front knee.
- Hold for 15 to 30 seconds while feeling the stretch in your calf.
- Repeat two to three times.
The Foot Flex and Point Stretch
To complete this stretch, do the following:
- Sit on a chair with your feet flat on the ground.
- Lift your toes up towards your shin.
- Hold for a few seconds.
- Release and point your toes away from you.
- Repeat ten to fifteen times.
The Arch Stretch
To complete this stretch, do the following.
- Sit on a chair with your feet flat on the ground.
- Place a tennis ball or a frozen water bottle beneath the arch of your foot.
- Roll the ball or bottle back and forth for a few minutes.
Need help?
If stretching on your own isn’t getting the job done, we can help with guided stretches. Our therapists can give you a deeper stretch and greater pain relief while providing you with additional therapies that can address your plantar fasciitis pain.
REACH’s 2 STEP APPROACH TO RECOVERY THERAPY
RELAX – RESTORE – RECHARGE
Step 1: Identify Your Problem Areas
- It all starts with your Mobility Risk Factor Assessment called
. - This helps us identify the root cause of your current problem areas due to:
– Life’s Daily Wear & Tear
– Your Aches/Pain
– Muscle Imbalances & Weakness
– Flexibility/Mobility Limitations
– Posture Issues - A Mobility Risk Factor Assessment is a MUST before starting any Stretch & Recovery Therapy Program.
Step 2: Targeted Recovery Therapy
- Your Mobility Risk Factor Assessment helps us create a Personalized Recovery Therapy Plan that targets your problem areas which will Shorten your Recovery Time.
- Each of our Stretch & Recovery sessions are a balanced blend of Corrective Stretch, Percussion, Compression, CBD and Heat
Vibration Therapy. - Risk Factor Re-Assessments:
– Suggested every 30-60 days
– See your improvements
– Realize the benefits of Stretch & Recovery
Therapy
