"Forefoot/arch stretches - sit or stand with a tennis ball or golf ball under the arch of your foot. Push foot slowly into ball until mild stretch is felt. Hold 90 seconds.

"Anterior tibialis stretch - sit in a chair and put your foot under your chair with your toes/toenails against the floor. Hold 90 seconds.

"Other stretches which are not as direct but are often related to this problem are as follows:

"Psoas release- lye on your stomach on the floor and place the 4" yellow ball between the belly button and the hip bone. Hold for 90 seconds. Do both sides.

"Quad release- lye on your stomach on the floor. Place either the 4" yellow ball or a tennis ball under your thigh. Hold for 90 seconds. Hamstring release - sit with your legs out in front of you. Place the ball under your hamstring (back part of your upper leg). Hold for 90 seconds. In addition to the above stretches, walking in water and cushioned surfaces such as a running track will decrease the stress through the arch of your foot. Overall general health is the best way to prevent pain.

Drink plenty of water. That means approximately 64 oz. a day. If you are outside a lot during the day, you will need to drink more. Also, eat a well balanced diet. Raw fruits and vegetables are essential to good health. Finally, exercise/stretch every day. Even if you only have time for a few minutes, they count. Put yourself and your health first. You will feel better and you will set a great example for others. Don't hesitate to ask any therapist at Hands on Physical Therapy if you have specific questions or concerns about plantar fascitis. The staff at HOPT is here to help you better understand the nature of your injury and what you can do to eliminate your pain.

Danica Sims, PT

Page 2 of 2 :: First | Last :: Prev | 1 2 | Next