Plantar Fasciitis

Plantar Fasciitis

Plantar fasciitis is an overuse injury that affects the sole of the foot. The fascia or fibrous band of tissue connecting your heel bone to the base of your toes becomes inflamed. It typically starts with mild pain at the heel bone that may feel like a bruise. You are more likely to feel it after exercise, after a period of sitting, and first thing in the morning when you take your first few steps. Over 2 million Americans suffer from plantar fasciitis every year and the majority of cases (90 – 95%) resolve within 1 year. If you don’t treat plantar fasciitis, it may become a chronic condition.

Plantar Fascia-Specific Stretching Program For Plantar Fasciitis

1. Cross your affected leg over your other leg.
2. Using the hand on your affected side, take hold of your affected foot and pull your toes back towards your shin. This creates tension/stretch in the arch of the foot/plantar fascia.
3. Check for the appropriate stretch position by gently rubbing the thumb of your unaffected side left to right over the arch of the affected foot. The plantar fascia should feel firm, like a guitar string.
4. Hold the stretch for a count of 10. A set is 10 repetitions.
5. Perform at least 3 sets of stretches per day. You cannot perform the stretch too often.

The most important times to stretch are before taking the first step in the morning and before standing after a period of prolonged sitting.

Plantar Fascia Stretching Exercise

Additional Stretch: Achilles Tendon Stretch

1. Place your affected leg behind your unaffected leg with the toes of your back foot pointed towards the heel of your other foot.
2. Lean into the wall.
3. Bend your front knee while keeping your back leg straight with your heel firmly on the ground.
4. Hold the stretch for a count of 30. Repeat 2 to 3 times.
5. Perform the stretch at least 3 times per day.

Achilles Tendon Stretch

References

DiGiovanni BF, Nawoczenski DA, Lintal ME, Moore EA, Murray JC, Wilding GE, Baumhauer JF. Tissue-specific plantar fascia-stretching exercise enhances outcomes in patients with chronic heel pain: a prospective, randomized study. Journal of Bone & Joint Surgery. 2003;85A:1270-77.

DiGiovanna BF, Nawoczenski DA, Malay DP, Graci PA, Williams TT, Wilding GE, Baumhauer JF. Plantar fascia-specific stretching exercise improve outcomes in patients with chronic plantar fasciitis: a prospective clinical trial with two year follow-up. Journal of Bone & Joint Surgery. 2006;88A: 1775-81.