People who have plantar fasciitis end up having weak feet muscles, and less flexible feet and ankles. Invariably people with plantar fasciitis have flat and pronate feet, which is more pronounced when they walk or run.
Plantar fasciitis stretching exercises help with making the feet muscles more flexible and strengthening the feet and ankles. Here are some plantar fasciitis stretching exercises that will reduce the symptoms.
- Use a rolling pin or a tennis ball to do some stretching exercises. All you need to do is roll the rolling pin or the tennis ball with the arch of your foot while sitting down. Doing this stretching exercise two to three times a day. Once you comfortable doing this, try doing the same exercise while standing.
- Towel stretch is an ideal plantar fasciitis stretching exercise and often recommended by doctors. Roll a towel and place under the ball of your foot. Now hold the two ends of the towel and gently pull them towards you while keeping your knee straight. Hold your position for about 15 seconds. Do this exercise for each foot 2 to 4 times.
- Calf stretch exercise will help strengthen the muscles of the lower leg and the Achilles tendon. Stand facing a wall and place both your hands on the wall at eye level. Now put one foot a step behind the other, make sure the foot is firmly placed on the ground from toe to heel. Now bend the knee until you can feel the muscles at the back of your leg stretch. Hold the position for 30 seconds. Change the foot and repeat. Each leg should be stretched around 4 times.
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