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Plantar Fasciitis Quick Guide to Stretch It Away for Treatment
Plantar Fasciitis Quick Guide to Stretch It Away for Treatment
Plantar Fasciitis Quick Guide to Stretch It Away for Treatment
Plantar Fasciitis Quick Guide to Stretch It Away for Treatment
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Plantar Fasciitis Quick Guide to Stretch It Away for Treatment

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Check out this quick guide for how to treat plantar fasciitis with some simple steps. Go to: http://www.flexmassager.com for even more info

Check out this quick guide for how to treat plantar fasciitis with some simple steps. Go to: http://www.flexmassager.com for even more info

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  • 1. Plantar  Fasciitis  Treatment  and  Stretches   1   http://www.flexmassager.com             Five  Stretches  That  I   Use  to  Treat  My   Plantar  Fasciitis   By:  www.FlexMassager.com  
  • 2. 2   Plantar  Fasciitis  Treatments  and  Stretches     http://www.flexmassager.com    Over  the  past  couple  years  there  has  been  a  large  rise  in  the  number  of  people  needing  treatment  for  plantar  fasciitis.  As  many  runners  have  come  to  know,  plantar  fasciitis,  which  can  be  an  exceptionally  unpleasant  problem,  is  when  the  fascia  pulls  off  the  heel.  This  can  lead  to  heel  spurs  and  damage  to  the  ligaments  that  are  in  the  arch  of  the  foot.  Sounds  bad  doesn’t  it?  We  thought  so,  so  we  have  compiled  a  list  of  stretches  to  help  you  prevent,  treat  and  stop  plantar  fasciitis.    Common  signs  and  symptoms  associated  with  plantar  fasciitis  include:   1. Arch  or  foot  discomfort,  exclusively  located  around  the  heel   2. When  getting  out  of  bed,  the  first  few  steps  are  unpleasant   3. Walking  lengthy  distances  or  standing  for  a  long  period  triggers   discomfort    Inflammation  of  the  plantar  fascia  is  the  main  cause  of  plantar  fasciitis  and  is  the  very  first  issue  to  target  for  treatment.    When  the  tissues  become  relaxed,  bodyweight  can  safely  be  placed  on  the  ligament  without  pain.  Through  stretching,  the  tissues  are  ready  to  loosen  up  and  symptoms  may  be  relieved  rapidly.    Plantar  Fasciitis  Therapy  in  Five  Speedy  Stretches  1.  The  Calf  Stretch,  this  quite  common  stretch  that  joggers  use  for  calves  can  easily  also  be  utilized  for  plantar  fasciitis.    This  one  definitely  works  the  heel  and  also  can  be  carried  out  almost  anywhere.    Start  with  facing  a  wall  and  outstretching  your  hands.  Place  one  foot  under  the  body  to  support  your  weight  and  have  the  other  foot  behind  your  body.  Make  sure  your  feet  are  flat  on  the  ground.  You  want  to  experience  the  calf  muscle  get  tight  within  the  leg  that  is  extended  right  behind  you,  you  will  also  feel  a  stretch  in  the  arch  of  the  foot  as  well.  Maintain  this  for  twelve  seconds,  change  feet  extending  back,  then  duplicate  a  few  more  times.  If  you  wish  to  stretch  the  foot  substantially  more,  attempt  to  point  your  rear  knee  close  to  the  ground.    2.Toe  Dips  -­‐  For  this  stretch  your  heels  will  need  to  be  clear  from  the  floor  so  you  must  have  something  six  inches  to  a  foot  high,  and  it  must  be  able  to  sustain  your  weight  (steps  are  good  for  this).  This  is  one  of  the  most  effective  stretches  simply  because  the  major  target  of  this  stretch  is  the  calf  muscles  and  mid-­‐foot.    To  do  this  stretch,  stand  on  the  side  of  whatever  you  are  utilizing  with  one  
  • 3. Plantar  Fasciitis  Treatment  and  Stretches   3   http://www.flexmassager.com      half  of  your  heel  draping  off  the  side.  The  rails  on  the  stair  case  provide  a  fantastic  support  for  balancing.  Now,  drop  your  heel  as  far  to  the  ground  as  you  can  manage.  You  will  feel  the  stretch  in  your  calf  muscle  tissue.  Relax  as  mush  as  possible  to  get  the  highest  effect.  Keep  this  position  for  10-­‐15  seconds  then  swap  feet  and  repeat.  Try  only  to  do  just  one  foot  at  a  time  to  receive  the  most  out  of  this  particular  stretch.  After  the  stretch  is  done  and  you  begin  walking  again,  you  will  sense  a  pleasant  stretching  sensation  in  the  arch  area  of  both  feet.    3.  The  Cross-­‐Leg  Stretch  -­‐  this  particular  stretch  is  carried  out  in  a  seated  position  and  involves  using  your  hands  to  stretch  the  plantar  fascia.    To  begin,  sit  on  the  ground  and  bring  one  leg  over  your  other  one,  so  your  right  foot  is  by  your  left  hand.  Now  grab  your  foot  in  the  other  hand  (left  hand  grabs  right  foot)  and  push  your  toes  in  the  direction  of  your  shin.  You  actually  may  use  your  additional  arm  in  order  to  support  your  leg  so  it  wont  shift.  You  actually  might  sense  this  stretch  on  the  underside  of  your  foot,  inside  the  mid-­‐foot  area.  Maintain  the  following  for  fifteen  seconds  and  after  that  change  feet.  Repeat  three  more  times  with  each  foot.    4.  Bath  Towel  Tug  -­‐  this  specific  stretch  demands  a  towel  to  help  and  it  is  actually  my  favorite.  The  towel  pull  demands  a  large  towel  or  band  that  can  hold  around  your  foot  along  with  reach  to  your  fingers  in  the  seated  position.    The  advantage  of  this  stretch  is  usually  that  it  is  the  best  for  just  the  arch.    Get  started  by  simply  sitting  on  the  floor  and  stretching  one  leg  directly  away  from  you.  Put  the  band  over  the  ball  of  your  foot  on  the  extended  leg.  Continue  to  keep  your  leg  in  a  straight  line  with  your  foot  aiming  straight  up.  Grab  both  ends  of  the  towel  within  your  fingers  and  bring  it  in  the  direction  of  your  body.  Relax  your  ankle  joint;  this  will  help  make  your  foot  draw  backward  to  help  stretch  the  calf  along  with  arch  of  the  foot.    5.  Ice  -­‐  be  sure  you  do  not  ice  a  long  time  because  the  plantar  fascia  is  certainly  easily  exposed.  Damage  can  be  inflicted  on  the  plantar  fascia  when  ice  is  left  on  too  long  so  try  to  keep  it  to  5  minutes  for  every  time.    You  can  easily  use  a  frozen  water  bottle,  however  we  advocate  using  a  icy  ball  since  it  can  massage  the  fascia  and  also  ice  it.  At  this  point,  roll  your  mid-­‐foot  (arch)  over  the  ball  for  5  minutes.  You  should  use  long,  slower  strokes,  which  cover  all  of  your  mid-­‐foot.  After  that  change  feet  and  repeat  a  couple  of  more  times  with  each  foot.  This  will  get  blood  flowing  in  the  area  as  well  as  stretch  the  plantar  fascia.    
  • 4. 4   Plantar  Fasciitis  Treatments  and  Stretches     http://www.flexmassager.com    Now  that  you  have  a  basic  idea,  go  try  some  of  these  and  see  how  they  work  for  you.  Send  us  your  feedback  through  our  website  and  let  us  know  what  you  think!    Thanks,  -­‐  FlexMassager  Team  

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