The plantar fascia is a ligament that runs along the bottom of each foot, connecting the heel bone to the toes. When this ligament is injured or inflamed, the result is usually heel and arch pain. One way to prevent or relieve tension and pain in the heel, arch, and sole of the foot is by stretching. To stretch the plantar fascia and relieve tightness under the foot, you can do a foot pull. Sit with one leg crossed over the other, then grab all of your toes and pull them as a unit back towards your shin, until you feel a pull in the bottom of your foot. Hold for 10 seconds and repeat 10 times. To massage the plantar fascia, roll a tennis ball forward and back with the bottom of your foot for 5-10 minutes a day. To learn more about plantar fascia stretches, please consult with a podiatrist.

Stretching the feet is a great way to prevent injuries. If you have any concerns with your feet consult with Julie Jurd-Sadler, DPM from Progressive Podiatry. Our doctor will assess your condition and provide you with quality foot and ankle treatment.

Stretching the Feet

Being the backbone of the body, the feet carry your entire weight and can easily become overexerted, causing cramps and pain. As with any body part, stretching your feet can serve many benefits. From increasing flexibility to even providing some pain relief, be sure to give your feet a stretch from time to time. This is especially important for athletes or anyone performing aerobic exercises, but anyone experiencing foot pain or is on their feet constantly should also engage in this practice.

Great ways to stretch your feet:

• Crossing one leg over the others and carefully pull your toes back. Do 10-20 repetitions and repeat the process for each foot
• Face a wall with your arms out and hands flat against the wall. Step back with one foot and keep it flat on the floor while moving the other leg forward. Lean towards the wall until you feel a stretch. Hold for 30 seconds and perform 10 repetitions for each foot
• Be sure not to overextend or push your limbs too hard or you could risk pulling or straining your muscle

Individuals who tend to their feet by regular stretching every day should be able to minimize foot pain and prevent new problems from arising.

If you have any questions, please feel free to contact our offices located in Ijamsville and Mouth Airy, MD . We offer the newest diagnostic and treatment technologies for all your foot care needs.