There are a couple of plantar fasciitis stretches that are doctor approved as well as proven to help with pain management. It is imperative that you only perform stretches that help to stretch the heel muscle as you can easily damage muscles and tendons in your foot if you are not careful. Here are some helpful heel pain exercises that will reduce the tightness and inflammation in your feet.
Some plantar fasciitis exercises can be done without any additional equipment, while others require the use of marbles, towels, tennis balls and other similar devices. To get start, place your lower leg on a sturdy chair, an ottoman or the edge of a bed. Roll your ankle in a circle a few times and then repeat this motion in the opposite direction.
Alternatively, you can do plantar fasciitis stretches by grasping your toes and gently bending them upward. You will be able to control the amount of tension that you feel in your heel, with the goal of fully stretching your foot muscles after a couple of weeks. Rolling a tennis ball firmly under your foot will help you to stretch the arch as well as the heel, and it can even prevent you from needing night splints for plantar fasciitis.
Try to make sure that you spread your plantar fasciitis stretches out over the course of the day so that you do not accidentally pull a muscle or otherwise injure yourself. Do a few exercises in the morning, a few more during the day and a final set at night so that your heel remains well stretched. Remember that there are more plantar fasciitis treatment methods that you can defer to if a marked improvement is not seen. Not all patients will respond in the same way, so try not to get down if these stretches don’t give you any help.
When done properly and with extreme care, plantar fasciitis stretches eliminate pain, stiffness, soreness and tightness in the feet. Remember that you are attempting to correct an injury, so going slow and steady will give you the most relief. If you ever feel too sore or too tired to do your exercises, you can safely skip them that day.