In this guide there are a couple stretches that are essential fro treating plantar fasciitis. Go to: http://www.flexmassager.com for even more info

1. How I Treat My Plantar Fasciitis: The 5 Stretches I Use By: www.flexmassager.com Check out site out! 1 http://www.flexmassager.com

2. Overview of Plantar Fasciitis 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. 2 http://www.flexmassager.com

3. Signs and Symptoms of Plantar Fasciitis Common signs and symptoms associated with plantar fasciitis include: Arch or foot discomfort, exclusively located around the heel When getting out of bed, the first few steps are unpleasant Walking lengthy distances or standing for a long period triggers discomfort 3 http://www.flexmassager.com

4. The 5 Stretches The Calf Stretch Toe Dips Cross Leg Stretch Towel Tug Ice Roll 4 http://www.flexmassager.com

5. The Calf Stretch 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. 5 http://www.flexmassager.com

6. Toe Dips To do this stretch, stand on the side of whatever you are utilizing with one 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. 6 http://www.flexmassager.com

7. Cross Leg Stretch 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 won't shift. You 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. 7 http://www.flexmassager.com

8. Band Pull 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. 8 http://www.flexmassager.com

9. Ice Roll 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. 9 http://www.flexmassager.com

10. Check out of site! For more information, check out www.flexmassager.com and you will find more info and tips to help with plantar fasciitis treatment. 10 http://www.flexmassager.com