The stabbing pain in my heel from plantar fasciitis is unbearable, especially when I first get up in the morning. – Mark Thompson
plantar fasciitis solutions ) to find your ‘tool’, but before you go shopping, read the 3 tips below to arm you with the knowledge to not only make the right decision, but to help address pain relief from plantar fasciitis asap.
The following 3 tops surfaced from research study across physiotherapy clinics in North America as most effective treatments they use in their clinics and advise their patients. 1. Stretching and Strengthening Exercises
One of the most effective ways to combat plantar fasciitis is through creating a daily routine of stretching and strengthening exercises. It can simply take you a few minutes every day that can deliver multiple health benefit, and preventative measures to reduce future risk of injuries.
These exercises help to relieve the tension in the plantar fascia and improve the overall flexibility of your foot and calf muscles.
Calf Stretch
Super simple one for at home or the office. Stand facing a wall with your hands placed on it for support. Step back with the affected foot, keeping it straight and pressing the heel into the ground.
Bend the front knee slightly and lean into the wall until you feel a stretch in the calf of the back leg.
Hold this position for 15-30 seconds and repeat three times on each leg. While this is a good and simple exercise to perform, read on for other methods to laser target the facia and other muscles and tendons in the calf and foot.
Plantar Fascia Stretch
While seated, cross the affected foot over the opposite knee. Hold the toes of the affected foot and gently pull them back toward your shin.
You should feel a stretch along the bottom of your foot. Hold for 15-30 seconds and repeat three times.
Towel Stretch
Sit on the floor with your legs extended in front of you. Place a towel around the ball of your foot and gently pull it towards you, keeping your knee straight. Hold for 15-30 seconds and repeat three times on each foot.
Incorporating these calf and foot stretches into your daily routine can significantly reduce pain and improve mobility.
1. Stretching and strengthening exercises
One of the most effective ways to combat plantar fasciitis is through creating a daily routine of stretching and strengthening exercises. It can simply take you a few minutes every day that can deliver multiple health benefit, and preventative measures to reduce future risk of injuries.
These exercises help to relieve the tension in the plantar fascia and improve the overall flexibility of your foot and calf muscles.
Calf Stretch
Super simple one for at home or the office. Stand facing a wall with your hands placed on it for support. Step back with the affected foot, keeping it straight and pressing the heel into the ground.
Bend the front knee slightly and lean into the wall until you feel a stretch in the calf of the back leg.
Hold this position for 15-30 seconds and repeat three times on each leg. While this is a good and simple exercise to perform, read on for other methods to laser target the facia and other muscles and tendons in the calf and foot.
Plantar Fascia Stretch
While seated, cross the affected foot over the opposite knee. Hold the toes of the affected foot and gently pull them back toward your shin.
You should feel a stretch along the bottom of your foot. Hold for 15-30 seconds and repeat three times.
Towel Stretch
Sit on the floor with your legs extended in front of you. Place a towel around the ball of your foot and gently pull it towards you, keeping your knee straight. Hold for 15-30 seconds and repeat three times on each foot.
Incorporating these calf and foot stretches into your daily routine can significantly reduce pain and improve mobility.
2. Orthotic supports and proper footwear
Wearing supportive shoes and using orthotic inserts can greatly relieve the strain on your plantar fascia. Proper arch support is crucial in maintaining the alignment of your foot and reducing the stress on the plantar fascia.
Choose the Right Shoes
Select shoes that offer good arch support and cushioning. Avoid wearing high heels, flip-flops, or old, worn-out shoes that do not provide adequate support.
Custom Orthotics
Consider using custom orthotic inserts designed to provide additional support and distribute pressure more evenly across your feet. These inserts can be tailored to your specific foot shape and gait, offering a personalized solution to reduce pain.
Night Splints
Night splints can also be beneficial. They keep your foot in a dorsiflexed position overnight, stretching the plantar fascia and Achilles tendon, and preventing morning pain.
Investing in the right footwear and orthotic supports can make a significant difference in your recovery process.
3. Targeted stretching with a Slant board
A popular and highly recommended solution by physical therapists is using a slant board for calf stretching.
Commonly called an incline board or calf stretcher board, a good slant board is particularly effective in targeting the plantar fascia and calf muscles, providing a deep and sustained stretch that can help alleviate pain and improve flexibility.
Target stretching of the calf also helps with pain relief resulting from calf cramps and runners calf pain, back and knee pain, ankle mobility, while improving flexibility and balance.
How to Use a Slant Board
If you don’t already have a slant board, check Amazon.com slant board, check Amazon.com for some good options to find a professional slant board that you’d find in your local physio clinic.
Stand on the slant board with your feet shoulder-width apart and your heels at the lower end.
Slowly lean forward to find the right comfort level, keeping your legs straight, until you feel a stretch in your calves and the bottom of your feet.
Hold this position for 15-30 seconds and repeat three times.
Gradually increase the incline of the board as your flexibility improves.
Benefits of a Slant Board for Plantar Fasciitis and Calf Stretching
The slant board provides a controlled and consistent stretch, making it easier to target the plantar fascia effectively. Its design allows you to adjust the incline, making it suitable for all fitness levels.
Incorporating a slant board into your stretching routine can accelerate your recovery and prevent future occurrences of plantar fasciitis.
In summary, addressing plantar fasciitis involves a combination of effective stretching and strengthening exercises, supportive footwear, and specialized tools like a slant board.
By implementing these 3 remedies to help plantar fasciitis go away, you can significantly reduce pain, improve flexibility, and get back to your active lifestyle.
Remember, consistency is key, and incorporating these practices into your daily routine can help you make plantar fasciitis a thing of the past.
