Plantar Fasciitis is a very painful ailment that afflicts runners when the plantar fascia, which is the tissue that connects the foot all the way from the heel to the base of the toes, gets overused or stressed. The plantar fascia is made of collagen, and it’s therefore not as stretchy as the other tendons and muscles around it. That’s why it’s so darn painful when that area gets inflamed. And if you’ve ever gotten plantar fasciitis from running in the wrong shoes or from increasing your distance and speed, you know just how painful it is. These stretches can help ease the pain of plantar fasciitis and keep you on the road.
Plantar Fascia Stretch
If your right foot is experiencing the plantar fasciitis, sit down and place your right foot over your left knee. With your right hand, pull back on your toes to arch your foot backward. Run your thumb along your foot as you arch your foot back, working to release the tension in the plantar fascia as you stretch and massage the foot. Even if you other foot doesn’t hurt, repeat this stretch on that other foot.
Achilles Tendon Stretch
Stand facing a wall with one foot in front of the other and place your affected foot in the back position with the toes pointed at the heel of the front foot. Lean forward, bending the knee of your front leg. Keep your back leg straight and as you lean toward the wall you should feel the stretch running down your back leg and into the achilles tendon. Keep your back heel on the floor throughout the stretch.