The Plantar Stretch for Plantar Fasciitis and Heel Spurs
The plantar stretch is a great stretch to lengthen the plantar fascia ligament and prevent morning heel pain. This stretch is designed to treat and prevent heel pain and plantar fasciitis, and if you do it in the morning before getting out of bed it can alleviate the sharp pain you may experience with your first few steps of the day.
How to Do the Plantar Fascia Stretch
- Start with both feet in front of you and bend one leg at the knee
- Grab the ball of the foot with one hand over the toes and pull towards your chest
- Gently pull on the ball of the foot and not the just the toes to create a good stretch along the arch of the foot
Getting the Most Out of the Plantar Stretch
When combined with other treatments, stretching the plantar fascia ligament will reduce pain caused by plantar fasciitis by developing length in the ligament. Stretch the arch of the foot by taking one hand and pulling the toes back toward the shin for a count of 10. Stretching will alleviate tension along the plantar fascia ligament and prevent the soft tissues of the foot from tightening up.
Hold this stretch on each foot for 15-20 seconds and repeating on both sides 3 times, once a day, improvement should be seen within 1 week of consistent stretching!