Plantar fascia stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Plantar fascia stretch )

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Name of exercise  Stretch toe flexors/plantar fascia
Other names of exercise Plantar fascia stretch
Description of exercise Plantar fascia stretch exercise is a simple and effective way to stretch the plantar fascia, a thick band of tissue that runs along the bottom of the foot. This exercise involves standing with one foot in front of the other, placing the hands on a wall or sturdy object for support, and leaning forward until a stretch is felt in the back of the heel and arch of the foot. The stretch should be held for 30 seconds and repeated on both feet. This exercise can help improve flexibility and reduce pain and discomfort in the feet, making it a beneficial exercise for those who suffer from conditions such as plantar fasciitis.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Use one hand to pull toes upward.
  • Keep toes pulled upward.
  • Use thumb of other hand and push down while moving up and down along sole of foot.

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    Video Tutorial

     

    Body Part Ankle & Foot
    Type of Muscles Calf or Foot
    Category of Exercise __
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Plantarflexion, Dorsiflexion

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved flexibility
  • Reduced risk of injury
  • Increased range of motion
  • Better balance and stability
  • Improved posture
  • Reduced foot pain
  • Improved circulation
  • Stronger muscles in the feet and calves
  • Improved athletic performance
  • Reduced tension and stress in the feet and legs

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Plantar fascia stretch exercises should be avoided if you have a recent injury or inflammation in your foot, ankle, or calf muscles. It is also not recommended if you have a history of foot or ankle fractures, as it may aggravate the injury. If you are pregnant, have a history of osteoporosis or bone disorders, or have recently had foot or ankle surgery, it is best to consult with your doctor before attempting any plantar fascia stretches. Additionally, if you experience severe pain or discomfort during the stretch, stop immediately and seek medical advice. It is important to listen to your body and avoid any exercises that may cause further injury or discomfort.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up before starting the exercise
  • Wear proper footwear
  • Start with gentle stretches and gradually increase intensity
  • Do not push through pain
  • Keep your back straight and shoulders relaxed
  • Hold the stretch for 15-30 seconds
  • Breathe deeply and evenly
  • Do not bounce or jerk while stretching
  • Stop if you feel any discomfort or pain
  • Consult a doctor if you have any pre-existing foot injuries or conditions.

    • Helpful in Diseases

  • Plantar fasciitis
  • Flat feet
  • Achilles tendinitis
  • Heel spurs

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    Frequently asked questions

     

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