![]() ![]() This repetitive movement flexes and stretches your foot muscles, building strength. Curl your toes to pick up each marble, one by one, and deposit it into the bowl. Sit on a chair with your knees bent and your feet flat. Hold this position for 10 seconds and then repeat a couple of times. This creates tension in your arch, which you can feel by placing your other hand on the bottom of your foot. Pull the toes on that foot gently backward toward the shin. Sit on a chair or the couch and cross one leg over the over. Hold this for about 15 seconds before repeating at least three times and then switching feet. Grab an end of the towel with each hand and gently pull the top of your foot toward you. While you’re still sitting in bed in the morning, grab a towel - you prepared for this stretch the night before, of course - fold it lengthwise until it’s just a few inches wide, and then loop it around the bottom of your foot. Looser calf muscles mean they will pull less on your heel, which is good news for lessening your plantar fasciitis pain. Hold this for a count of 10 and then switch feet. Keep your back foot flat on the ground as you lean forward, and you should feel a stretch in the back of your heel. Lean against the wall with your hands stretched out and move one foot a couple of feet behind the other. There are several ways to do this, but the easiest is probably to stand a couple feet away from a wall. The physical therapists at Empire Physical Therapy and Athletic Rehabilitation in New York City recommend five stretches you can do to remedy your pain: 1. How can stretches help treat your plantar fasciitis? It’s important to treat this condition because the pain can cause you to alter the way you walk and cause issues with your feet, knees, and legs. Symptoms are usually worse after you’ve been off your feet for a long time (like when you’re sleeping overnight) or after exercise. It usually absorbs shock and gives your foot some flexibility, but when it’s injured, it can cause a burning pain in the bottom of your foot and a stabbing pain in your heel. The problem is that your plantar fascia - a tendon that stretches the length of the bottom of your foot, forming your arch - has become irritated and inflamed. What is plantar fasciitis?Ībout 50% of Americans experience heel pain, and the most likely culprit is plantar fasciitis. That first step out of bed in the morning is a sharp and unwelcome start to your day. If you’ve ever had plantar fasciitis, you know the pain in your heel and foot can be excruciating. ![]()
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