Plantar Fasciitis Recovery stretch


This is a new exercise specifically designed to stretch the plantar fascia.

Plantar fasciitis is caused by a small tearing, or micro-tearing, of the plantar fascia,
a rope-like band of fibrous tissue that runs from the heel to the toes and supports the arch.

It is characterized by pain in the heel immediately after the foot has been immobilized for a while,
such as when you first get out of bed, sitting a while, or driving in the car.

Plantar fasciitis is caused by working or exercising on hard surfaces and unlike many overuse injuries
caused by excessive strain, plantar fasciitis often follows relatively mild activity,
such as standing, walking or jogging, on a hard surface.

The injury is vexing because it can take from six to nine months to recover completely,
and for about 10% of unlucky sufferers, it takes longer.

This is a new exercise specifically designed to stretch the plantar fascia.
92% of patients in both groups reported total or near-total satisfaction with the treatment, and 94% reported a decrease in pain.

The key to avoiding plantar fasciitis is:
1 exercise conservatively
2 avoid hard surfaces (such as concrete and asphalt) both at work and at play
3 invest in a pair of good, supportive, properly fitted shoes; and replace them regularly.

Recovery stretch

The following exercise can speed recovery from plantar fasciitis.
The best time to do the stretch is immediately after the foot has been immobilized for a while, such as when you first get out of bed, sitting, or driving the car.

1.Sit upright in a chair, barefoot.
2.Place the ankle of the affected foot on the opposite knee.
3.Using the same hand as the affected foot, reach across and grab the toes, flex the ankle, and pull the toes toward shin.
4.Hold the stretch for a count of 30, then relax. Repeat 3 times.
5.Perform the sequence at least three times a day.

To test the stretch, place the thumb of your other hand on the bottom of the foot.
You should be able to see and feel the cord-like plantar fascia running the length of the foot.

The above is paraphrased directly from an article by janet.cromley@latimes.com