Stretches for Plantar Fasciitis

Plantar fasciitis is a condition that is characterized by the presence of pain in the bottom of the foot near the insertion of the plantar fascia on the calcaneus bone. The hallmark of plantar fasciitis is having pain during the first few steps getting out of bed or after sitting for a prolonged period.

It is known that approximately 2 million Americans are diagnosed with this condition each year and that it affects 10% of people over a lifetime. This condition can become chronic with pain lasting months to over a year in duration.

There are several risk factors for development of plantar fasciitis. Having poor flexibility of the ankle and/or having limited hamstring flexibility are both indicators that you may develop this condition. Other risk factors include: having a high BMI (body mass index), running, wearing poor shoe-wear, having high or low arches, having a job which requires a lot of standing/walking/jumping, and being female.

If you have plantar fasciitis it is important that you seek treatment sooner than later because with some simple exercises and hands on work you can see improvement in your symptoms within a few visits and possible full resolution of your condition.

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This is the best exercise you can do to improve your plantar fasciitis symptoms. Perform Step 2 a total of ten times using mild to moderate pressure each morning before you get out of bed. This exercise will help stretch the plantar fascia enough to allow it to be more flexible when you put weight on it once standing. Perform this exercise daily each morning before you get out of bed for 8 weeks and you should see significant improvement in your symptoms.

If you continue to have symptoms or if your pain worsens, give us a call 630-761-0900.

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1001 East Wilson Street, Suite 100 
Batavia, IL  60510 
Phone (630) 761-0900
Fax (630) 761-0909     

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