It is very important to do your plantar fasciitis stretching exercises every day until your symptoms and pain go away. The exercises themselves are simple to do. Be sure to consult your doctor, especially if the pain does not subside.
The two mentioned here help to either stretch or strengthen your ligament. The stretching helps to break down any scar tissue present and allowing your body to start healing it properly.
Below are a couple plantar fasciitis stretching exercises you can do.
1. Towel Exercise
For this one, you take a towel and put the front of your feet on the middle of the towel. You’ll be holding the ends of the towel. Sit on a chair, stretch out your leg and pull on the towel. You should now be stretching your ligament. Once you feel a good stretch, hold it there for about 15 to 30 seconds and then slowly bring your leg and foot down. Repeat this several times in a row. And do this exercise several times a day.
2. The Foot Flex
This one you can do anywhere. If you are wearing shoes, take them off. You can do this sitting down or standing up. With this one you take your foot and just flex it up and down slowly. Once you get a good flex, hold it there for 15 to 30 seconds and then bring it back down the other way until you get another good flex and then hold it there again. Repeat this several times in a row several times a day as well.
Even though you could just do one stretch, you will get better results if you combine the plantar fasciitis stretching exercises.
Sometimes more is needed to help with the pain. Consult your doctor and you can try various forms of home treatment.