Stretch
In general, plantar fasciitis is a condition that causes a self-limiting situation. However, unfortunately, until the resolution time which is often six to eighteen months reaches, it can lead to immense frustration among the patients and the physicians as well. Although rest is the best treatment for plantar fasciitis patients as cited by almost 25% of the patients in a study because it works best for them without getting into treatments and medication courses. Active adults, athletes, and individuals whose jobs need lots of walking might not be eligible for the said occupation if the healthcare provider instructs them to cease all physical activity.
In addition, several sports medicine physicians find out that the outlining of a plan of relative rest that replaces alternative types of activity for strenuous physical activities aggravating the symptoms of plantar fasciitis will increase the risk of compliance with the treatment plan. However, it is equally essential to correct the issues that at first place individuals at risk for plantar fasciitis such as the increasing amount of weight-lifting activity, hard running/walking surfaces, worn shoes, and increased intensity of activity. Early diagnosis and treatment of the condition typically lead to a shorter course of treatment as well as a higher probability of success with fewer surgical treatment procedures.
Strengthening and stretching programs play a crucial role in the treatment of plantar fasciitis and can furthermore correct any functional risk factors such as weakness of the intrinsic foot muscles and tightness of the gastrocsoleus muscle complex. The major goal of stretching programs for plantar fasciitis patients is to also increase the flexibility of the calf muscles to avoid any functional discrepancies. Moreover, the most frequently recommended stretching techniques by the physicians include stair or curb stretches and wall stretches.
According to a study, almost 83% percent of the plantar fasciitis patients involved in the stretching programs attain successful healing and 29% of the patients in the study cite stretching as the preliminary treatment technique that is actually effective. The people who religiously practice stretching techniques cite that stretching is the best treatment as compared to the use of non-steroidal anti-inflammatory drugs (NSAIDs), orthotics, ice, steroid injections, heel cups, heat, walking, plantar strapping, shoe changes, or night splints.
Other effective stretching techniques involve the following:
- The use of a slant board
- Placing a two-inch x four-inch piece of wood in-between the areas where the patients have to stand for a prolonged time such as kitchen, stoves, or workplaces
- Towel stretching
- Seated foot stretch
- Calf stretch
- Rolling stretch
- Marble pickups
Dynamic stretches such as rolling a tennis ball or the foot arch over a 15 pounds size can are also useful. Moreover, cross-friction massage through the plantar fascia running from the heel of the foot towards the toes might also be helpful before getting out of bed. In fact, towel stretching to give the calf muscles a good stretch serves to also ease the stiffness and inflammation of the plantar fascia in plantar fasciitis patients. You can also perform seated foot stretches by pulling your affected foot toes towards the shin and then hold the tension for 10 seconds and repeat again. (10)