IF YOU’VE EVER had a bout of plantar fasciitis, you know just how nagging the pain can get. There’s nothing worse than rolling out of bed in the morning, standing up, and feeling a jolt of pain running up your heel.
Plantar fasciitis causes pain on the bottom of the foot— creating problems walking, running, and standing. Even when you’re not putting pressure through the foot, an achey feeling may linger. It’s the kind of constant pain that gets old, fast.
If you’ve felt this pain, you’re not alone: plantar fasciitis is incredibly common. Nearly 1 in 10 people in the United States will experience it in their lifetime. The bright side: It’s very treatable. Around 80 percent of patient’s symptoms will resolve within a year when properly treated.
Here, Andy Wang, PT, DPT of Bespoke Treatments reviews a series of stretches that can help loosen up the inflamed area and provide some much-needed blood flow.
What Is the Plantar Fascia?
Your plantar fascia is a series of connective tissues that sit underneath each foot. It connects the bones in our feet together, and stretches from the heel all the way to the toes. It creates the arch in our feet. This tissue is similar to a ligament— it’s strong and stretchy, providing both support and flexibility to the area.
What Causes Plantar Fasciitis?
This tissue, when overused or overstretched, can become inflamed, causing pain. This can happen from being on your feet constantly, training for sports, wearing shoes that don’t support your feet enough, or not wearing shoes at all. It typically results in pain that worsens after sitting or laying down for prolonged periods of time, and can produce sharp or stinging pains when walking and standing.
Plantar fasciitis is common in runners, because of the repetitive pounding of running. It is also more likely to happen in those with obesity, as well as those with high arched or flat feet.
If you have plantar fasciitis, it’s possible that the fascia is stuck in a shortened position, says Wang. Stretching can help relieve some of that tension. Wang cautions to not push past the point of pain when doing these stretches; that can cause even more unwanted inflammation. If symptoms worsen, head to a doctor or physical therapist to get proper diagnosis and treatment.
The 4 Best Stretches for Plantar Fasciitis
Plantar Fascia Stretch
This stretch will lengthen your plantar fascia, allowing for some much-needed blood flow and increase in mobility.
How to Do It:
- Start in a quadruped position on your hands and knees, with the toes curled under the feet. You may already feel a stretch through the foot in this position.
- To get a deeper stretch, push your weight back towards your heels.
- Hold for 30 seconds. Slowly release out by shifting your weight forward. Repeat 2 to 3 times daily.
Dynamic Lunge
This allows a deeper stretch, focusing the stretch on the painful foot.
How to Do It:
- Get into a split stance position, with the painful heel on the backside.
- Keep the back heel elevated while slowly dropping the back knee towards the floor.
- Do 10 to 12 reps for 3 to 4 sets a day.
Gastrocnemius Stretch
The gastrocnemius muscle is one of the muscles of your calf. When it’s tight, it can limit your ankle range of motion. That can then affect how much you’re able to stretch out your plantar fascia. This stretch will help loosen up the calf to allow for greater range of motion through the fascia.
How to Do It:
- Stand in front of a wall, or anything you can push against that won’t move. Slide the painful foot back, and plant the heel to the floor.
- Shift your weight onto the front leg, pushing against the wall. Keep the back leg straight.
- Hold the stretch for 20 to 30 seconds, for 3 sets daily.
Soleus Stretch
The soleus is a deeper muscle in the calf that is often overlooked, Wang says. This move will stretch this portion of the calf.
How to Do It:
- Start in the same position as the gastrocnemius stretch.
- Narrow your stance, bringing the back foot a little closer to the front.
- Keeping the knee on the ground, bend the back knee down towards the floor.
- Hold the stretch for 20 to 30 seconds, for 3 sets daily.
For more advice from physical therapists to help you move and feel better, check out all of our guides in The Fix series.
Cori Ritchey, NASM-CPT is an Associate Health & Fitness Editor at Men’s Health and a certified personal trainer and group fitness instructor. You can find more of her work in HealthCentral, Livestrong, Self, and others.
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