Plantar fasciitis is a prevalent condition that occurs in the soles of the feet after excessive stress. The main structures affected by this condition are connective tissues that surround the heel bone.
As the chronic process of wear and tear injures the plantar fascia, inflammation sets in, which makes every step painful.
The symptoms of plantar fasciitis are diverse and vary greatly from one patient to another. However, stiffness and pain of the heel are the most commonly described symptoms. Generally speaking, the pain is sharp in nature, producing a burning sensation that is worse in the morning or after walking, standing, or sitting.
Other symptoms of plantar fasciitis include swelling, tenderness, and redness around the injured area.
Unfortunately, many patients with plantar fasciitis ignore their symptoms, which gradually worsens their condition. In fact, one of the exacerbating factors of plantar fasciitis is the type of shoes you wear.
Some studies found that wearing shoe inserts can significantly improve the symptoms of patients who deal with foot issues.
In this article, we will cover some stretching exercises that may help with plantar fasciitis, including the role of shoe inserts.
Stretching and plantar fasciitis
1. Stretching the calf
Muscle stiffness in the calves and feet can severely worsen your symptoms. Fortunately, the following stretch helps with loosening the muscles:
• Lean your hands against a wall
• Straighten the knee of the affected leg and bend the other one in front
• Keep both feet flat on the ground
• Hold this position for 10 seconds
• Repeat 2–3 times
2. Stretching the plantar fascia
To relieve muscle stiffness in the plantar fascia, follow these steps:
• Cross the injured heel over the other leg while sitting on a chair
• Grasp the foot in your opposite hand
• Pull the toes toward the shin; this will create tension in the arch of the foot
• Place the other hand on the bottom of the foot
• Use a towel to hold and stretch the foot
• Hold this position 10 seconds
• Repeat 2–3 times
3. Foot flexes
• Sit on the floor with your legs spread straight
• Wrap the elastic band around your foot and hold the ends in your hands
• Point the toes away from the body
• Return to starting position
• Repeat 10 times
The role of shoe inserts in plantar fasciitis
Shoe inserts help mitigate the pain and discomfort felt with plantar fasciitis by stretching the muscles that surround the plantar fascia.
If you are dealing with pain around your heel that gets triggered by pronation, shoe inserts supported by an arch will eliminate the excessive movement, which relieves the stress off your connective tissue.
Takeaway message
Plantar fasciitis is a very common condition that affects millions of people around the world, negatively impacting their quality of life. Applying the tips listed above will undoubtedly help with your symptoms. Of course, the opinion of your doctor remains the best piece of advice you can get.
We hope that this article managed to highlight some stretching exercises that may help with plantar fasciitis to improve your symptoms.