Tuesday, 23 November 2021 00:00

Stretches to Help Improve Plantar Fasciitis

When the fibrous tissue on the sole that connects the heel with the front of the foot (plantar fascia) becomes damaged and inflamed, this is known as plantar fasciitis. Plantar fasciitis can also cause tense muscles in other parts of the foot and calf. Sometimes stretches can ease some of this tension and discomfort in these muscles as well as the plantar fascia. Simple calf stretches are a good place to start. To get a good stretch in the affected foot, place it behind you—flat on the ground—with the leg and knee straight. The other leg should be bent in front of you with that foot also lying flat, and your hands placed against a wall in front of you. Hold that position for 10 seconds and then release. You should feel an easy stretch in the calf and heel of the affected foot. Rolling a foam roller or ball back and forth under the affected foot while seated can also provide a good stretch in the foot. For another gentle calf stretch, sit on a chair and either curl a towel on the floor or pick up marbles with your toes. If your plantar fasciitis does not improve or is severe, a podiatrist can offer many solutions to treat it.

Plantar fasciitis is a common foot condition that is often caused by a strain injury. If you are experiencing heel pain or symptoms of plantar fasciitis, contact one of our podiatrists from Orange County Podiatry. Our doctors can provide the care you need to keep you pain-free and on your feet.

What Is Plantar Fasciitis?

Plantar fasciitis is one of the most common causes of heel pain. The plantar fascia is a ligament that connects your heel to the front of your foot. When this ligament becomes inflamed, plantar fasciitis is the result. If you have plantar fasciitis you will have a stabbing pain that usually occurs with your first steps in the morning. As the day progresses and you walk around more, this pain will start to disappear, but it will return after long periods of standing or sitting.

What Causes Plantar Fasciitis?

  • Excessive running
  • Having high arches in your feet
  • Other foot issues such as flat feet
  • Pregnancy (due to the sudden weight gain)
  • Being on your feet very often

There are some risk factors that may make you more likely to develop plantar fasciitis compared to others. The condition most commonly affects adults between the ages of 40 and 60. It also tends to affect people who are obese because the extra pounds result in extra stress being placed on the plantar fascia.

Prevention

  • Take good care of your feet – Wear shoes that have good arch support and heel cushioning.
  • Maintain a healthy weight
  • If you are a runner, alternate running with other sports that won’t cause heel pain

There are a variety of treatment options available for plantar fasciitis along with the pain that accompanies it. Additionally, physical therapy is a very important component in the treatment process. It is important that you meet with your podiatrist to determine which treatment option is best for you.

If you have any questions, please feel free to contact our offices located in Irvine, Huntington Beach, Orange, and Newport Beach, CA . We offer the newest diagnostic and treatment technologies for all your foot care needs.

 

Read more about Plantar Fasciitis
Advanced Podiatric Procedures & Services in the Irvine, CA 92618, Huntington Beach, CA 92648, Orange, CA 92868 & Newport Beach, CA 92663 areas