Plantar Fasciitis Stretches Exercises PDF

Plantar Fasciitis Stretches Exercises PDF Details
PDF Name	Plantar Fasciitis Stretches Exercises PDF
No. of Pages	10
PDF Size	1.16 MB
Language	English
Category	English
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Plantar Fasciitis Stretches Exercises

Dear readers, here we are presenting the Plantar Fasciitis Stretches PDF / Plantar Fasciitis Exercises PDF to all of you. The plantar fascia is a thick band of tissue connecting the heel to the toes. It can cause stabbing pain near the heel. Pain might be worse in the morning and with prolonged standing, running, or jumping.

There are some specific exercises that heal it and help you to overcome this situation. Taut muscles in your feet or calves aggravate plantar fasciitis. If you want to learn Plantar Fasciitis Exercises to do at home and cure your problem of Plantar Fasciitis.

Plantar Fasciitis Exercises PDF / Plantar Fasciitis Stretches PDF

Taut muscles in your feet or calves aggravate plantar fasciitis. Soothe or prevent the pain with some of these easy stretches recommended by personal trainer and triathlete Deborah Lynn Irmas of Santa Monica, CA. Irmas is certified by the American Council on Exercise (ACE). She endured bouts of plantar fasciitis after overtraining with too many sprints. This stretching routine, which she practices and recommends to her clients, keeps her free of heel pain.

Stretch your calves

• Stand an arm’s length from a wall.
• Place your right foot behind your left.
• Slowly and gently bend your left leg forward.
• Keep your right knee straight and your right heel on the ground.
• Hold the stretch for 15 to 30 seconds and release. Repeat three times.
• Reverse the position of your legs, and repeat.

This stretch targets the gastrocnemius muscle in your calf. As your plantar fascia begins to heal and the pain diminishes, you can deepen this stretch by performing it with both legs slightly bent, says Irmas. Done this way, the stretch loosens the soleus muscle in the lower calf. Irmas cautions that it’s important not to hold the stretches for too long.

Grab a chair and stretch your plantar fascia

These three seated stretching exercises will also help relieve plantar fasciitis. Remember to sit up straight while you do them:

• While seated, roll your foot back and forth over a frozen water bottle, ice-cold can, or foam roller. Do this for one minute and then switch to the other foot.
• Next, cross one leg over the other for the big toe stretch. Grab your big toe, pull it gently toward you, and hold for 15 to 30 seconds. Do this three times, then reverse and do the same with the other foot.
• For the third seated exercise, fold a towel lengthwise to make an exercise strap. Sit down, and place the folded towel under the arches of both feet. Grab the ends of the towel with both hands, and gently pull the tops of your feet toward you. Hold for 15 to 30 seconds, and repeat three times.
• Not only can these stretches help to reduce heel pain, but doing them faithfully before your workout “absolutely can prevent plantar fasciitis,” says Irmas.

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