The Best Plantar Fasciitis Relief Stretches | Chiropractor for Plantar Fasciitis in Lubbock, TX
How’s it going this Dr. Greg Marinn here at 1-Spine Chiropractic. Today we’ll be discussing the best plantar fasciitis relief stretches, and how debilitating some symptoms can be. What we need to do to get some relief is we want to make sure we get the inflammation out of the foot. Then we make sure we stabilize and mobilize the foot by getting things stronger and working on some of the areas that might be causing the weakness or imbalances.
The Towel Stretch
So one of stretches and exercises that we can do is one that I love, which is called a towel stretch. So what you want to do is actually use your feet to scrunch up that towel. So what this is going to do, it’s actually working the tendons and the muscles on the bottom of that foot. So what you want to do as well, you go both ways, nice and slow, getting that towel back out. So it’s gonna be working all the muscles and tendons in the bottom of the foot, give you some strengthening, but more importantly, some stabilization to that area. Definitely work both feet because typically what tends to happens when one foot has plantar fasciitis, the other foot has to compensate as well. So at some point, the off-foot might give you some issues.
Okay, another thing we can do standing, or even seating if you want, is if things are pretty inflamed in the feet is just do some heel raises. So you want to get those heels nice and high wile going nice and slow. Typically doing about 10 repetitions, two to three times should be sufficient enough to start working the calf muscles and the Achilles tendon. This gives you a little relief and gets some stabilization back there. Another thing we could do seated pretty easily for us is some toe raises. So we want to do is actually lift your toes up nice and high, nice and controlled and nice and slow. Because what that’s doing is working your anterior tibialis muscle, which actually stabilizes your whole ankle joint between your calves and your anterior tibialis. So that’s something we could do to get a little bit more advanced as inflammation goes away a little quicker. Let’s go ahead and get a stretch that we can help loosen up that calf muscle and help that Achilles tendon that actually runs down the back of that foot into your toe. So that’s gonna help that calf muscle out, that a lot of times, gets tight and unfortunately, affects your Achilles tendon that runs down the foot into your toes, which is the plantar fascia.
So if you have any of these issues, get into our office and get some relief!