Advanced Plantar Relief Stretches For Relief From Foot Pain

Advanced Plantar Relief Stretches For Relief From Foot Pain

The debilitating pain of plantar fasciitis can be treated by simple stretching exercises targeting the plantar fascia, the Achilles tendon and the calf muscle. And the deeper and more intense they are, the better they are for your plantar fascia ligament, which is good news if you are looking for relief from plantar fasciitis. However, you must start with the most simple and basic plantar stretch first, then move onto a more intense wall stretch (also called the calf stretch) before trying the most intense heel lower (Achilles heel, step or drop step) stretch.This is because the more intense stretches can cause excess stress on an already delicate and inflamed plantar ligament, increasing the chances of aggravating it further, which in turn causes even more foot pain.However, once your foot has healed beyond the initial inflammation, there are a number of versions of the same heel lower stretch which you can do.Drop Step StretchIn this version of the stretch, the heels are lowered relative to the balls of the feet to stretch out and lengthen the calf muscles and the Achilles tendon.One of the simplest ways to do this is to stand on a step on the toes only with the heels hanging over the edge of the step. Gently lower the heels off the back of the step until you feel a good stretch along the back of the calves and heels. Hold the stretch then release it by returning the heels to the step. Repeat twice more.The main advantage of doing this plantar fasciitis stretch in this manner is that a really deep stretch can be achieved relatively easily because the whole of the body weight can be moved to help achieve it. Furthermore, the stretch is as easily accessible as the nearest set of stairs, simple to do and can be done easily throughout the day. The main disadvantage is that it can be difficult to lower both feet at the same time without over balancing at first, so you may have to practise with one foot at a time.Book StretchAnother version of the same plantar fasciitis stretch is to use a thick book, placed on the floor. Stand on it and lower the heels to the ground. The book should be thick enough for the toes to be elevated relative to the heels and for a good stretch to be felt along the Achilles tendon and down the calf.The big advantage to doing the stretch like this is that it is relatively easy to maintain the balance and it is easy to stretch out both calves and heel tendons at the same time. However, the stretch is limited (to the thickness of the book) and cannot be varied as the calves lengthen without resorting to a thicker book!Doing stretches for plantar fasciitis regularly is crucial if you want to get rid of your foot pain for good.

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