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Top Five Stretches to Treat Plantar Fasciitis

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Plantar fasciitis is a common and often painful condition affecting the heel and bottom of the foot. Dr. Staschiak, an expert in this field, has recommended five key stretches that can significantly improve your chances of resolving plantar fasciitis on your own.

These exercises are simple to perform and can be easily integrated into your daily routine.

1. Towel Stretch

The towel stretch is highly effective in preparing your foot’s shock absorber. Dr. Staschiak advises performing this stretch at least three times every morning and three times before bed. Each session should consist of three sets of 10 seconds each. This routine helps prime your foot for movement, particularly before taking your first step of the day.

“Do the towel stretch at least three times every morning. Three times once you get back into bed at night, three sets of 10 seconds each will help to prime your foot shock absorber before taking your first step.” says Dr. Staschiak.

2. Wall Stretch

The wall stretch is another essential exercise. It should be done throughout the day, with each foot held in the stretch position for 30 seconds. Dr. Staschiak recommends integrating this stretch into your daily routine by doing it every couple of hours to maintain flexibility and reduce tension in the foot muscles.

“Do the wall stretch throughout the day. 30 seconds each foot, then go back to doing what you’re doing,” Dr. Staschiak suggests.

3. Stair Stretch

For a deeper stretch, the stair stretch is invaluable. Stand on the edge of a stair and drop your heels down to stretch the calf muscles. This exercise is particularly beneficial for those who engage in high-speed running or walking, as it enhances the flexibility and strength of the calf muscles.

“Get on the end of the stairs and start dropping your heels in order to stretch out that calf muscle,” Dr. Staschiak recommends.

4. Roller Calf Massage

Using a foam roller to massage the calf muscles can help relieve tension and improve circulation. This exercise targets the Achilles tendon, which is often tight and can contribute to plantar fasciitis pain. Regularly massaging this area can aid in recovery and prevent future issues.

“Use a roller calf to help massage that Achilles tendon,” advises Dr. Staschiak.

5. Toe Raises

Toe raises are critical for strengthening the muscles in the feet and lower legs. By incorporating toe raises into your exercise routine, you can enhance the overall stability and resilience of your feet. This exercise is simple yet effective in addressing plantar fasciitis.

“Toe raises strengthen everything,” says Dr. Staschiak.

Incorporating these five stretches into your daily routine can significantly improve your chances of overcoming plantar fasciitis. Consistency is key, so ensure you perform these exercises regularly. If symptoms persist, consult a healthcare professional for further evaluation and treatment options.

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