Anybody looking to find relief for their plantar fasciitis symptoms should do these three easy seated stretching exercises. All they need to do is grab a chair and remember to sit up straight while doing these exercises.
For the first seated exercise, get a frozen water bottle or an ice cold can, place it under a foot and roll the foot back and forth over the bottle or can for one minute before switching to the other foot.
The second exercise involves stretching the big toe. First, cross one leg over the other, grab the big toe, gently pull the toe towards you and hold it for 15 to 30 seconds. Repeat this three times then cross over the other leg and repeat the exercise on the other toe.
The third seated exercise involves folding a towel lengthwise to make an exercise strap, then place the folded towel under the arches of both feet. Using both hands, grab the ends of the towel, and gently pull the feet towards you while keeping the heels on the ground and hold for 15 to 30 seconds. Repeat this exercise three times.
Irmas says these stretches are a good way to reduce plantar fasciitis pain, but if they are done faithfully before a teds woodworking, these stretches can prevent plantar fasciitis from occurring.
Other Tips and Precautions
Ease up – Irmas suggests a runner suffering from plantar fasciitis should take two weeks off from running until the inflammation goes down. They should ice the plantar fascia, do the stretching exercises and take anti-inflammatory medication like ibuprofen if necessary.
Start slowly – When the pain subsides, Irmas suggests doing short runs at a slow pace while stopping periodically to stretch. Gradually lengthen the runs while picking up the pace with less frequent stops to stretch the calf muscles.
More support – Having sturdy shoes should be part of plantar fasciitis treatment in addition to rest and stretching. The American Academy of Orthopedic Surgeons says proper fitting shoes with adequate support is key to preventing heel pain and other running related injuries. Shoes that provide proper support and cushion should be bought as frequently as necessary to help stay injury free.