Those who enjoy active sports such as soccer, running, football, rugby, cross country activities, and so on, are in danger of pain in their feet after a game. When the plantar fascia is tight and painful, it can make movement in the ankles and the feet difficult to achieve, and even walking can be painful the day after playing one’s favorite sport. It is good to know that there are ways through which you can avoid getting this pain, and it is through learning stretches that loosen and relax your plantar fascia. Here, then, is a list of stretches you can try out if you want to get rid of the pain you feel in your feet after running or sports – these stretches for plantar fasciitis can really change your experience of sports.
Stretch number one is not hard to do at all: one kneels down on one knee with the other leg stretched out behind. With one’s foot and heel on the ground, he or she must then move the body forward and press down on the foot; one’s body weight is focused on the knee and goes down the leg to the foot. One should make sure to hold this stretch for 20 to 30 minutes but not force or overstretch it – this stretch is great because it is the best one for stretching the arch of the foot and making the muscles there looser and more relaxed.
The second stretch that is great for the plantar fascia has to do with squatting with the hands to the ground. When they are in this position, they then slowly put their body weight on one knee and then move their foot gradually forward. If you want to get the best results and to evenly stretch the arch of your feet, you should keep this position for 20 to 30 seconds, and you should repeat it twice or three times for each foot.
Last but not least, a stretch that works wonderfully for the problem of plantar fasciitis involves one standing right in front of a wall with one foot in front of the other. One should make sure to put one foot behind the other one, and then to very gently bend the leg opposite – one should keep his or her feet and heels on the ground and be gentle as he or she holds the stretch for 30 seconds.
One might be suffering a lot from the problem of plantar fasciitis, and if this is so, he or she will certainly love the chance to get rid of it with these very helpful stretches.