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Stretch to Prevent Plantar Fasciitis

Injury Prevention: Flex Your Feet to Avoid Plantar Fasciitis

All the stepping, jumping, and pounding that comes from living an active lifestyle — especially running — can cause damage to the plantar fascia, the thick band of tissue that covers and protects the bones on the bottom of your feet.

Source: Thinkstock

When put under too much stress, these tissues can tear, causing a painful condition called plantar fasciitis. These tears cause inflammation and scar tissue, which can make your feet even less flexible. To prevent this problem in the first place, stretch your plantar fascia regularly, so you can keep doing the activities you love.

Photo: POPSUGAR Studios
  • Sit down on a chair or bench. Bend your left leg and place your left ankle on your right knee.
  • Hold onto your left toes with your left hand and gently press your left toes to the right, so your foot is in a pointing position. Stay here for a few seconds.

Photo: POPSUGAR Studios
  • Then use your hand to pull your left toes to the left, flexing your foot.
  • Repeat this stretch 10 times and then do it with the other foot. Complete this stretch at least three times a day to experience the full benefits.
spicyhippofood spicyhippofood 5 years
What alternative exercises can one do if plantar fasciitis may be an issue?
Joey-Simmons Joey-Simmons 8 years
Great read. One more thing to try is a night splint. It lightly stretches your foot overnight. I got mine at Hope this helps.
jessie jessie 9 years
i've had this...painful!!!
alethia037 alethia037 9 years
A foot stretch I love - sit on the floor with your legs in front of you and with your feet flexed as hard as you can. Slowly point your feet, working from your heel through your arch to your toes - your toes should basically be the last thing you point. Then, slowly flex again, leading with your toes, through your arch, then all the way flexed. Repeat a few times... I was a ballet dancer for 20 years, and this was always my favorite foot stretch!
tlsgirl tlsgirl 9 years
I'm so glad that you posted this. My right foot has been acting insane lately, and this is all I can think of that might cause it. Good tip!
millarci millarci 9 years
Good tip, FitSugar! Thanks!
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