Plantar Fasciitis Symptoms Information

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Plantar Fasciitis Stretches - Exercises for Plantar Fasciitis

Plantar Fasciitis stretches and exercises ideal for plantar fasciitis.

plantar_fascia_stretch_heel_cord.jpgHeel cord stretching is an exercise that helps to stretch the plantar fasicia ligament. These exercises should be done around 2 to 3 times per day.
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Plantar Fasciitis Stretches

   1. Cross your problem leg over your other leg.

   2. Using the hand on your problem side, take hold of your problem foot and pull your toes back towards shin. This creates tension/stretch in the arch of the foot/plantar fascia.

   3. Check for the appropriate stretch position by gently rubbing the thumb of your unaffected side left to right over the arch of the affected foot. The plantar fascia should feel firm, like a guitar string.

   4. Hold the stretch for a count of 10. A set is 10 repetitions.

   5. Perform at least 3 sets of stretches per day. You cannot perform the stretch too often.

Try doing this stretch before taking your first steps in the morning and after sitting for a prolonged period.
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tennis_ball_plantar_fasciitis_stretch_remedy.jpgLooking  plantar fasciitis stretches, try using a tennis ball by rolling the ball back and forth along the sole of the foot.  This helps stretch the plantar fascia.

Marble Lifts

 

pick_up_marbles_plantar_fasciitis_exercise.jpgAnother relief  exercise for plantar fasciitis is to place marbles on the floor next to a cup as seen in the image.  Using your toes pick up each marble and place it in the cup.  Repeat this exercise up to 15 times.

Towel Stretch Plantar Fasciitis

 

towel_stretch_plantar_fasciitis_remedies.jpgRoll up a towel nice and tight and wrap it around the ball of your foot.  Now grabbing both ends gently pull the towel toward you while keep your knee locked straight.  Hold this position for about 15 to 20 seconds.  Repeat up to four times.

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Night Splints for Plantar Fasciitis Treatment Information