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How I Treat My Plantar Fasciitis: The 5 Stretches I Use<br />By: www.flexmassager.com<br />Check out site out!<br />1<br /...
Overview of Plantar Fasciitis	<br />Over  the  past  couple  years  there  has  been  a  large  rise  in  the  number  of ...
Signs and Symptoms of Plantar Fasciitis<br />Common  signs  and  symptoms  associated  with  plantar  fasciitis  include: ...
The 5 Stretches<br />The Calf Stretch<br />Toe Dips<br />Cross Leg Stretch<br />Towel Tug<br />Ice Roll<br />4<br />http:/...
The Calf Stretch<br />Start  with  facing  a  wall  and  outstretching  your  hands.  <br />Place  one  foot  under   the ...
Toe Dips<br />To  do  this  stretch,  stand  on  the  side  of  whatever  you  are  utilizing  with  one half  of  your  h...
Cross Leg Stretch<br />To  begin,  sit  on  the  ground  and  bring  one  leg  over  your  other  one,  so  your   right  ...
Band Pull<br />Get  started  by  simply  sitting  on  the  floor  and  stretching  one  leg  directly  away   from  you.  ...
Ice Roll<br />You  can  easily  use  a  frozen  water  bottle,  however  we  advocate  using  a  icy  ball   since  it  ca...
Check out of site!<br />For more information, check out www.flexmassager.com and you will find more info and tips to help ...
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Stretches that are fast and effective to treat plantar fasciitis.

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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

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Stretches that are fast and effective to treat plantar fasciitis.

  1. 1. How I Treat My Plantar Fasciitis: The 5 Stretches I Use<br />By: www.flexmassager.com<br />Check out site out!<br />1<br />http://www.flexmassager.com<br />
  2. 2. Overview of Plantar Fasciitis <br />Over  the  past  couple  years  there  has  been  a  large  rise  in  the  number  of  people   needing  treatment  for  plantar  fasciitis.<br /> As  many  runners  have  come  to  know,   plantar  fasciitis,  which  can  be  an  exceptionally  unpleasant  problem,  is  when   the  fascia  pulls  off  the  heel.  <br />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.<br />2<br />http://www.flexmassager.com<br />
  3. 3. Signs and Symptoms of Plantar Fasciitis<br />Common  signs  and  symptoms  associated  with  plantar  fasciitis  include:  <br />Arch  or  foot  discomfort,  exclusively  located  around  the  heel  <br />When  getting  out  of  bed,  the  first  few  steps  are  unpleasant  <br />Walking  lengthy  distances  or  standing  for  a  long  period  triggers  discomfort<br />3<br />http://www.flexmassager.com<br />
  4. 4. The 5 Stretches<br />The Calf Stretch<br />Toe Dips<br />Cross Leg Stretch<br />Towel Tug<br />Ice Roll<br />4<br />http://www.flexmassager.com<br />
  5. 5. The Calf Stretch<br />Start  with  facing  a  wall  and  outstretching  your  hands.  <br />Place  one  foot  under   the  body  to  support  your  weight  and  have  the  other  foot  behind  your  body.  <br />Make  sure  your  feet  are  flat  on  the  ground.  <br />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.  <br />Maintain  this  for  twelve  seconds,   change  feet  extending  back,  then  duplicate  a  few  more  times.<br />If  you  wish  to   stretch  the  foot  substantially  more,  attempt  to  point  your  rear  knee  close  to   the  ground.<br />5<br />http://www.flexmassager.com<br />
  6. 6. Toe Dips<br />To  do  this  stretch,  stand  on  the  side  of  whatever  you  are  utilizing  with  one half  of  your  heel  draping  off  the  side.<br />The  rails  on  the  stair  case  provide  a   fantastic  support  for  balancing.  <br />Now,  drop  your  heel  as  far  to  the  ground  as   you  can  manage.<br /> You  will  feel  the  stretch  in  your  calf  muscle  tissue.<br /> Relax  as   mush  as  possible  to  get  the  highest  effect.  Keep  this  position  for  10-­‐15   seconds  then  swap  feet  and  repeat<br />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.<br />6<br />http://www.flexmassager.com<br />
  7. 7. Cross Leg Stretch<br />To  begin,  sit  on  the  ground  and  bring  one  leg  over  your  other  one,  so  your   right  foot  is  by  your  left  hand.  <br />Now  grab  your  foot  in  the  other  hand  (left  hand   grabs  right  foot)  and  push  your  toes  in  the  direction  of  your  shin.<br />You  actually   may  use  your  additional  arm  in  order  to  support  your  leg  so  it  won't  shift.  <br />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.<br />7<br />http://www.flexmassager.com<br />
  8. 8. Band Pull<br />Get  started  by  simply  sitting  on  the  floor  and  stretching  one  leg  directly  away   from  you.  <br />Put  the  band  over  the  ball  of  your  foot  on  the  extended  leg.  <br />Continue  to  keep  your  leg  in  a  straight  line  with  your  foot  aiming  straight  up.  <br />Grab  both  ends  of  the  towel  within  your  fingers  and  bring  it  in  the  direction  of   your  body.  <br />Relax  your  ankle  joint;  this  will  help  make  your  foot  draw   backward  to  help  stretch  the  calf  along  with  arch  of  the  foot.<br />8<br />http://www.flexmassager.com<br />
  9. 9. Ice Roll<br />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.  <br />At  this  point,  roll  your  mid-­‐foot   (arch)  over  the  ball  for  5  minutes.  <br />You  should  use  long,  slower  strokes,  which   cover  all  of  your  mid-­‐foot.  <br />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.  <br />9<br />http://www.flexmassager.com<br />
  10. 10. Check out of site!<br />For more information, check out www.flexmassager.com and you will find more info and tips to help with plantar fasciitis treatment.<br />10<br />http://www.flexmassager.com<br />

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