There are certain leg stretches that can help to relieve pain from Plantar Fasciitis by reducing the load on the Plantar Fascia.
In this video Senior Podiatrist, Justin Hogg, recommends two stretches to do at home to help relieve your pain.
Hi, Justin here from Foot Faults Podiatry and The Running Analysis Center. In our clinics, we treat plantar fascitis every day and there's a simple technique we give to all of our clients that help's them in their first few weeks to get relief from their pain. Today I'm going to show you how you can do that from home.
If you'd like to learn more about at home remedies that can help you with your plantar fasciitis, then please stick around to the end because we have developed a resource that'll be of great benefit to. Now what is this simple technique that I've been talking about? It's stretching. Stretching is great for plantar fasciitis because it increases mobility of the tissues which decreases the load or the stretch on Plantar Fasciitis, which ultimately helps reduce pain. There's two types of stretches that we recommend and they both have the same outcome, so you only need to do one of them.
The first involves lifting your toes up and holding them up against the edge of a wall. Then, as you keep your legs straight, lean in towards the wall until you feel the stretch up the back of your leg. Hold this for 15 seconds and then afterwards shake out your leg and repeat. Do this 10 times for each leg and hold for 15 seconds each time. The second stretch we recommend is performed while you lean against a wall. Lean with both hands against the wall, your front leg bent and your back leg straight, both feet facing straight ahead. Then lean into the wall bending your arms so that your chest is coming closer to the wall until your feel a nice stretch up the back of your leg. Hold for 15 seconds (avoid bouncing as you do the stretch), then shake it out, then repeat.
So perform each stretch 10 times on each leg, and this will give you the results you're hoping for. So just to recap, choose one of these stretches to perform once a day. Do each stretch 10 times on each leg, holding for 15 seconds. Give your leg a shake out between each stretch, then repeat the next day. Hopefully this helpful tip helps you to improve your plantar fasciitis pain.
As mentioned earlier, we've developed a resource to help you treat your plantar fasciitis at home, which contains five simple and easy home remedies. The best thing about it is it's completely free. So if you'd like a copy of this, please comment below "Yes please", click on the link, or head over to the Plantar Fasciitis page on our website.
I'm Justin Hogg from Foot Faults Podiatry and The Running Analysis Center. Thank you very much for watching our video and we look forward to helping you soon.